Basic
Tier S in CardioStationary Bike Ride
Recumbent Bike Ride
1sets
1200stime
0srest
~6.1kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inFront thighs
Breathing harder and heart rate up; legs (or arms) working steadily.
Key cue (the coach says it during the set)“Keep a pace where you can still say a short sentence.”
Tempo · Steady rhythm
Feel it somewhere else? Fix it like this
- Feel it in KneesKnee or shin pain from impact. Land softly on the balls of the feet, shorten the stride, or switch to a low-impact version.
- Feel it in Lower backLower back tired. Stand tall, brace lightly, avoid leaning forward.
- Barely felt itNot breathing hard yet? Pick up the pace or add bigger arm movements.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- The backrest supports your spine, making it ideal if you have back pain or limited balance.
- Sit tall with your back supported so the target muscle does the work.
- Keep your upper body relaxed and your knees tracking straight over your feet.
- A great low-impact choice for sore joints, recovery days or beginners.
Common mistakes
- Setting the saddle too low, which overloads the knees.
Breathing
Breathe steadily and deeply at a pace you can sustain.