Cycling is an incredible cardio workout that can have a lower impact on your joints. With iFIT, you have access to thousands of workouts, including stretching, strength training, and yoga to really make the most of your cycling experience. As you get going on your workout journey, here are some tips to help you become familiar with your bike.
Getting to know your bike
During your workout, your trainer will automatically adjust the incline, decline, and resistance on your bike for you. This hands-free experience helps you focus on your workout, rather than fussing with controls. However, if you want to make the workout easier or more difficult, you can override the trainer’s controls and adjust to your needs.
All of our bikes are made with an emergency stop button that can be pressed at any time to halt the bike completely.
Most bikes come with 3-pound hand weights that sit on the bike, so they can be easily accessed for cross-training or bootcamp workouts. Most bikes are also equipped with a built-in fan to help keep you cool during a long ride, as well as cupholders for your water to help you stay hydrated.
Adjusting the seat and handlebars
When it comes to good cycling form, it starts with the seat of your bike. Ensuring that your seat is at the proper height will keep your entire body in alignment when you ride.
Here’s how to find your ideal seat height:
- Stand beside your bike.
- Raise the leg closest to the bike, so your knee is bent at a 90-degree angle, and your thigh is parallel to the floor.
- The height of your hip joint is where the top of your seat should be set.
- Raise or lower your seat to your ideal height by loosening the knob located behind the seat.
- Check the number listed on the bar underneath the bike to remember your seat position.
Want to double-check your form? Set your bike at the proper height, then sit on the saddle and place your feet in the cages. Slowly pedal your feet. In the downward stroke position, your leg should be completely straight. If there is still a bend in your leg, adjust your bike accordingly.
The handlebars on your bike should be the same height as your seat or even slightly higher. This ensures that you are riding in a more upright position. Keeping your handlebars above your seat helps take the pressure off of your back, neck, arms, and wrists.
Find your workout
Now that your bike is perfectly aligned to your body, it’s time to tackle a cycling workout! There are thousands of classes available in the iFIT Library. You can filter by:
- Duration (20–30 mins, 30–40 mins, etc.)
- Trainer (John Peel, Tommy Rivs Puzey, Hannah Eden, etc.)
- Category (Running, Walking, Recovery, etc.)
- Intensity (Level 1–7)
- Target area (Back, Chest, Arms, Shoulders, etc.)
- Continent (North America, South America, Europe, etc.)
- Environment type (Forest, Beach, Mountains, Studio, etc.)
Not sure where to begin? All iFIT workouts are rated by intensity, which helps you locate the best class for your desired intensity level and individual goals. You can view workouts by intensity here:
You also have access to strength training, stretching, and yoga workouts on your bike. Want to work out off of your bike? Download the iFIT app onto your smartphone or tablet!
If your bike doesn’t have a built-in console, you can join a workout using your smartphone or tablet, then attach it to your machine.
Want more information on making the most of your iFIT membership? Check out our Getting Started Guide Part One!
Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.