Stationary Bike Run (version 4)
Use a stationary bike to simulate a running motion while seated. Adjust the resistance to match your fitness level.
- Start by sitting upright on the bike with your feet on the pedals.
- Begin pedaling at a moderate pace to warm up.
- Gradually increase the resistance and pedal faster to elevate your heart rate.
- Maintain a steady rhythm and focus on your breathing throughout the exercise.
How to perform the Stationary Bike Run (version 4)
- Set up. Set up in a stable, balanced starting position appropriate for the Stationary Bike Run (version 4) using your leverage machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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