FitCi
Bicycling, Stationary is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: calves, glutes. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Adjust the saddle: at the bottom of the stroke your knee should keep a slight bend
- Warm up for 5 minutes at low resistance
- Raise the resistance to a pace where you can talk but not sing
- Aim for 80-100 pedal revolutions per minute
- Once you hit your time or calorie target, cool down 3-5 minutes at low resistance
Coaching tip
Set the saddle height so your knee stays slightly bent at the bottom of the pedal stroke.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.