Stationary Bike
The default low-impact option. Easy to hold a target for a long time.
Choose an effort level
Easy
Light pedalling, around 50–60 W.
Moderate
Working steadily, roughly 126–150 W.
Hard
Hard sustained effort, 200 W and up.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Set saddle height so the knee keeps a slight bend at the bottom.
- Push through the whole pedal circle rather than stamping down.
- Keep cadence around 80–90 rpm before adding resistance.
- Sit tall; rounding forward shuts down the breathing.
Common mistakes
- Saddle far too low, which grinds the knees.
- Cranking resistance so high that cadence collapses.
- Resting all the bodyweight on the handlebars.
A starter session
30 minutes steady at a pace you could hold for 45.
Who it may suit
Very low impact. A sound choice when running aggravates knees, shins or the lower back.