Exercises / Cardiovascular
Stationary bike
Cardiovascular Machine Complexity 1/5
Working position
Setup
Set the saddle so the knee is slightly bent at the bottom of the stroke.
Execution
Ride at a conversational pace, adjusting resistance to hold moderate intensity.
Coaching cues
- You should be able to talk in short sentences
- Keep a smooth cadence
Common fault
Saddle too low, causing knee discomfort
Fix: Raise the saddle so the knee has a slight bend at full extension.
Muscles trained
Primary: Gastrocnemius (calf)Rectus femoris (quad)
Secondary: Gluteus maximus (glutes)
Regression and progression
Easier: This is the entry-level variation.
Harder: Rowing machine
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.