Stationary bike

How to do it

1. 1 Adjust the seat so your knee is slightly bent at the bottom of each pedal stroke.
2. 2 Pedal easily with low resistance for 5 minutes to warm up.
3. 3 Turn up the resistance to a steady effort and keep a smooth rhythm.
4. 4 Lower the resistance for the last few minutes, then log your distance and time.

Tips

• Keep your knees in line with your feet.
• Make it harder with the resistance, not by pedalling faster than you can control.
• Sit tall and keep your grip on the handlebars light.