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Lower bodyStationary cycling · Level 1 of 3: Supported start

Stationary cycling

Pedal at an easy pace on an exercise bike.

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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

An exercise bike

Getting into position

  • Set the seat height so your knee is slightly bent at the bottom of each pedal stroke.
  • Choose the lowest or a very light resistance.

How to do it

  1. Pedal slowly for the first couple of minutes.

  2. Pedal at a steady pace where you can talk but not sing.

  3. Slow down for the last couple of minutes before getting off carefully.

Keep in mind

  • Smooth circles.
  • Talk, don't sing.

Where you should feel it

Your breathing going up and the front of your thighs working.

Stop or change something if you feel

Pain in your knees (check the seat height), chest pain, or breathlessness that doesn't settle.

A gentler starting point

Pedal for less time, or more slowly.

When it feels easy

Add a minute or two, then try the steady version.

Your next small steps

Change one thing at a time. Stay on a step until it feels steady, then take the next.

  1. Pedal at an easy, steady pace on a low setting.

    5–10 minutes at low resistance

    Move on when: The whole session feels comfortable on the talk test, two sessions running.

  2. Add a minute or two. Keep the resistance low.

    10–12 minutes at low resistance

    Move on when: The whole session feels comfortable on the talk test, two sessions running.

  3. Add another minute or two.

    12–15 minutes at low resistance

    Move on when: The whole session feels comfortable on the talk test, two sessions running.

  4. Keep going a little longer, slowing your pedalling instead of stopping.

    15–20 minutes at low resistance

    Move on when: You can keep pedalling for 15 minutes without needing to stop.

Next level up
Steady continuous stationary cycling coming soon

Levels in stationary cycling

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

  1. Level 1 · Supported startStationary cycling (this page)
  2. Level 2 · FoundationSteady continuous stationary cycling coming soon
  3. Level 3 · More challengeLonger stationary cycling session coming soon
  4. Level 3 · More challengeCycling with easier and more demanding sections coming soon

Explore related content.

Everyday focus
Keeping going
Body area
Lower body
Muscles
To be confirmed
Equipment
Exercise bike, No hand weights needed
Movement format
Seated
Starting point
Starting a routine
Age context
Older-adult focused

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