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Last updated February 8, 2026
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cardio
Stationary Bike Run
Stand up on the pedals and cycle with high intensity, simulating a sprint. Keep your core tight and your weight centered over the pedals. This is a great heart-rate booster.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quads
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Alternate
Posture
Seated
Tracking parameters
timedistance
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the seat height so that when you sit on the bike, your knees are slightly bent at the bottom of the pedal stroke.
- Ensure the bike is stable and positioned on a flat surface.
- Step 2Adjust the Bike
- Set the handlebars to a comfortable height, usually at or just below shoulder level.
- Check the resistance settings and start with a low resistance for warm-up.
- Step 3Mount the Bike
- Sit on the bike seat and place your feet on the pedals.
- Make sure your feet are securely placed in the pedal straps or clips if applicable.
- Step 4Start Pedaling
- Begin pedaling at a comfortable pace to warm up your muscles.
- Maintain a steady rhythm and keep your back straight while sitting upright.
- Step 5Adjust Resistance
- Gradually increase the resistance to a challenging but manageable level as you progress.
- Ensure that you can still maintain proper form while pedaling.
- Step 6Maintain Proper Form
- Keep your core engaged and shoulders relaxed.
- Avoid leaning too far forward or backward; maintain a straight posture.
- Step 7Cool Down
- After your workout, gradually decrease the resistance and slow your pedaling pace.
- Pedal at a low intensity for 5-10 minutes to help your heart rate return to normal.
- Step 8Dismount the Bike
- Carefully place your feet on the ground before standing up from the bike.
- Ensure the bike is stationary before dismounting.