SHIFT Fit
Stationary bike
Stationary bike: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Set the saddle so the knee stays slightly bent at the bottom of the pedal stroke. Start easy, build to the planned effort and keep the pedals turning smoothly rather than grinding a huge resistance.
- Keep it controlled enough that you could stop the rep cleanly at any point.
Equipment
- stationary bike
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 5 minutes | stationary bike, full gym |
| beginner | sets: 1 time seconds: 300 rest seconds: 75 | full gym |
| beginner | 5 minutes easy continuous movement at a conversational pace. | full gym |
| advanced | 15 minutes | stationary bike, full gym |
| standard | 15 minutes | stationary bike, full gym |
| advanced | sets: 3 time seconds: 900 rest seconds: 45 | full gym |
| standard | sets: 2 time seconds: 600 rest seconds: 60 | full gym |
| advanced | 5 minutes easy continuous movement at a conversational pace. | full gym |
| standard | 5 minutes easy continuous movement at a conversational pace. | full gym |
Safety and comfort
- What it should not feel like: knee pain, hip rocking or numbness from a poor setup
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.