Indoor Cycling

How to do it

1. Set up the stationary bike with the saddle and handlebar height adjusted before starting the ride.
2. Sit upright with a relaxed grip on the bars and the shoulders settled down and back.
3. Begin pedaling at an easy pace, then turn the resistance knob to vary the terrain feel through the session.
4. Increase resistance to simulate rolling hills, driving through the quadriceps on the harder sections.
5. Ease the resistance back down on simulated flats to recover the cadence before the next harder section.
6. Avoid leaving the resistance on one setting for the entire ride, since varying the load is what shapes the session.

Muscles worked

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