Which muscles does the cycling (stationary) work?

The cycling (stationary) mainly works your cardio. It also involves your quadriceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the cycling (stationary) in SweatByte?

Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

Cycling (Stationary): how to do it and muscles worked

The cycling (stationary) mainly works your cardio, with help from your quadriceps. You need a bike.

Muscles worked

Main

Cardio

Helping

Quadriceps

How to do the cycling (stationary)

1
Adjust the seat so your knee is slightly bent at the bottom of each pedal stroke. Set the handlebars to a comfortable height and place your feet firmly on the pedals.
2
Start pedalling at an easy pace for a 5-minute warm-up, then add resistance until your legs feel working but you can still talk. Pedal smoothly in circles.
3
Keep your back straight, shoulders relaxed, and your core lightly braced. Breathe steadily and cool down with a few minutes of easy pedalling at the end.

Form tip: Do not bounce in the saddle or grip the handlebars hard. Lower the resistance if your knees hurt.

Common questions

Which muscles does the cycling (stationary) work?: The cycling (stationary) mainly works your cardio. It also involves your quadriceps.
What equipment do I need for the cycling (stationary)?: You need a bike.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the cycling (stationary) in SweatByte?: Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.