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Spinning Bike Stop & Go

IntermediateCardioTier T3

Pedal a stationary bike against very high resistance. Bring the pedals to a complete, controlled stop. Then start again from a standstill as forcefully as you can to get the flywheel moving, five times.

Targets: Hip

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

cardio_machine

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the bike resistance extremely high.
  • Pedal against the resistance to a working rhythm.
  1. She pedals the bike against heavy resistance, seated posture braced, the cranks turning slowly under load.

    Step 1 of 5

    Pedal against the extremely high resistance at a working rhythm.

  2. The pedals have come to a complete stop - her feet rest mid-crank against the resistance, body settled, the flywheel still.

    Step 2 of 5

    Bring the pedals to a complete, controlled stop.

  3. She has risen to drive the first pedal stroke from standstill - weight over the driving leg, body working, the crank just breaking free.

    Step 3 of 5

    Start from the standstill as forcefully as possible to get the flywheel moving again.

  4. The flywheel is turning again - she pedals on against the resistance, the restart completed and the cycle ready to repeat four more times.

    Step 4 of 5

    Continue pedalling as the flywheel regains motion - the first of five repetitions done.

  5. She pedals the bike against heavy resistance, seated posture braced, the cranks turning slowly under load.

    Step 5 of 5

    Pedal against the extremely high resistance at a working rhythm.

Safety Information

Bring the pedals to a complete, controlled stop, then start from a standstill as forcefully as possible, repeated five times. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the full stop, the forceful restart and the five-repetition dose, and avoid continuous pedalling, a partial slow and a single attempt. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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