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Stationary Cycling

BeginnerCardioTier T1

Low-impact cardio on a stationary bike. Excellent for maintaining fitness while protecting knees.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

cardio_machine

No equipment? Try: Outdoor bike, Recumbent bike

Dosage

1

Sets

1200 sec

Reps / Time

0 sec

Rest

15-30 min continuous

Tempo

Step-by-Step Guide

Set up

  • Adjust seat so there's slight knee bend at the bottom of pedal stroke
  • Foot positioned with ball over pedal spindle
  • Handlebars at comfortable height

  1. No image for this step. Follow the written instruction.

    Step 1 of 4

    Start pedaling at low resistance

  2. No image for this step. Follow the written instruction.

    Step 2 of 4

    Find comfortable cadence (60-90 rpm)

  3. No image for this step. Follow the written instruction.

    Step 3 of 4

    Gradually increase resistance as tolerated

  4. No image for this step. Follow the written instruction.

    Step 4 of 4

    Maintain for prescribed duration

Breathing

  • Breathe rhythmically
  • Match breathing to cadence

Form Cues

  • Seat height is key - slight bend at bottom
  • Push and pull through the pedal stroke
  • Stay relaxed in upper body
  • Find your rhythm

Common Mistakes to Avoid

  • Seat too low (excess knee bend)
  • Seat too high (rocking hips)
  • Too much resistance too soon
  • Gripping handlebars too tight

Safety Information

Usually excellent for knee patients. Ensure proper seat height.

Progressions

Higher resistance, intervals, longer duration

Regressions

Lower resistance, shorter duration, recumbent bike

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.