An exercise bike is a great tool if you’re looking to get cardio in at home or at the gym. However, if you don’t properly set it up or do too much too soon, it can ruin progress. Even if you’ve been cycling for years, it helps to get a refresher on the best cycling practices.

To make sure you’re using an exercise bike properly and doing the right workouts, I spoke with several cycling experts. They break down the common mistakes you’re likely making on an exercise bike and how to fix it.

One of the first lessons I learned when I started taking group cycling classes was that you need to properly adjust the seat height. Aviron coach and certified indoor cycling instructor John Steventon says the right seat height is key.

“[If the seat is] too low, they won’t be able to get full extension of the legs, often needing to cycle with their knees splayed outward to make room for them,” Steventon explains. This leads to a loss of potential power and a compressed and uncomfortable pedal stroke. “If the seat is too high, the rider will risk bouncing from side to side as they lean off the side of the saddle, trying to get the right extension of the legs.”

According to Matt Wilpers, the saddle should be positioned high enough that your knee is slightly bent and not locked.

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Peloton instructor Matt Wilpers offers a couple of tips to keep in mind when setting up your seat. “When riding, bring your one foot to the bottom of the pedal stroke (6 o’clock),” he says. “The saddle should be positioned high enough that there is a slight bend in the knee so that the knee is soft and not locked.” This will prevent you from feeling cramped or having to reach for the bottom of the pedal stroke.

Steventon points out that how the foot sits on the pedal is important, too. “The center spindle that the pedal rotates around should be underneath the ball of the foot because I’ve seen people who ride on their toes, and people who ride on their heels — both reduce power and efficiency of the stroke.”

Wilpers advises trying the “heel test,” which is when you unclip the foot at 6 o’clock to see if your heel can touch the pedal when your leg is straight.

You don’t want the seat too far or too close to the handlebars.

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Another factor to consider when setting up your exercise bike’s saddle is its distance from the handlebars. Wilpers says the goal here is to get the knee stacked over the pedal, especially when the pedal is at 3 o’clock. “I usually start with the saddle pushed toward the handlebars and then adjust accordingly when I ride,” he recommends. The problem is that when your seat is too far forward, your knees take on the pressure, and if it’s too far back, the stress lands on the heels.

Besides the seat, make sure the handlebars are at the right height. “In general, it’s recommended to keep the handlebars at the level of your saddle or just above,” says Wilpers. “Many competitive cyclists like their handlebars at or slightly below saddle height because it better optimizes both performance and aerodynamics when cycling outdoors.”

Make sure the handlebars are aligned with the saddle on your bike.

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However, Wilpers says that in some cases, such as if you have back problems, raising your handlebars even further is advised.

If you’re eager to jump on your bike and get a quick workout in, chances are you’re skipping a warm-up or cool-down. Steventon says that if you want to get your body ready for your workout, spending 10 minutes increasing resistance and cadence before a longer or more intense ride will prime the muscles.

“Rather than slowly working up from 60 revolutions per minute to 110 rpm during the warmup, 30-second bursts at gradually higher reps in between 30 seconds of easy pedalling will allow the warmup to be effective without draining energy before the main workout,” he explains.

Some warm-up exercises Wilpers recommends include:

If you skip a warm-up or cool-down, you’re missing out on some important steps.

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The cool-down shouldn’t be neglected either. “In some cases, after a particularly hard workout, stopping suddenly can cause the blood to pool in the legs, and the cyclist may get dizzy,” warns Steventon. He recommends spending 5 minutes slowing your cadence to help the muscles keep pumping blood and oxygen as you ease out of the strain of the main workout.

You should also stretch the muscles used during a ride, such as your hamstrings, quads, hip flexors and calves. “Triceps, shoulders and wrists shouldn’t be ignored either,” Steventon says. “These muscles are soaking up the mass of the upper body, bouncing up and down, left and right on the handlebars.”

If you’re riding a bike with a screen, the screen’s position can sometimes lead to neck pain. In those circumstances, Steventon recommends gentle neck stretches to ease off the tension after a workout.

If you don’t have a general workout program or structure, you may be using your bike inefficiently. It’s important to make sure that you’re riding with intention if you want to get the most out of it. “Everyone has the same three training variables to manipulate in order to get what they want out of their training: frequency, duration and intensity,” Wilpers says.

Frequency relates to how often you work out, since it’s important to have a consistent riding schedule. “Cycling is great because it’s low impact, meaning it’s easier to recover from it and therefore you can ride more often without much fear of injury,” Wilpers says.

Once you have a riding schedule established, you can focus on duration. This is when you start increasing the length of your sessions.

Finally, once you’ve become comfortable with your bike, you can increase the intensity to improve your fitness. Steventon says more experienced riders are cable of putting in four to five workouts a week.

“The importance of foundation building zone 2 heart rate [exercise performed at 60% to 70% of your maximum heart rate] during longer rides is the same for all riders, but with three more workouts to play with,” Steventon explains. “They can add in some tempo and sprint interval workouts too, pushing the cardio harder, and working at a mix of cadence and resistance through these workouts.”

Below are different ways you can structure your workout depending on your goals:

You should have a plan, whether cycling is your main form of cardio or your choice of cross-training.

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If cycling is your main focus, Wilpers recommends riding three to five days per week, with one to two intense days, one long day and the remainder as easier rides. Aim to ride for 30 minutes to 2 hours or longer.

If you’re prioritizing strength training but want to include cycling as your preferred form of cardio, Steventon and Wilpers advise aiming for two to three sessions at a zone 2 heart rate for 20 to 45 minutes.

You can also use an exercise bike for cross-training. This could be ideal for runners or other athletes who want a hybrid workout schedule during the week. Steventon says, “Cross-training utilization of cycling can be a very effective way to keep cardio topped up without the impact problems of constantly running.” Wilpers recommends cross-training once or twice per week for 20 to 45 minutes, as long as you’re healthy.

If you have injuries or certain aches from running, you can shift your training to cycling two to four times per week for 20- to 45-minute sessions. Steventon recommends that runners cycle whenever their bodies need to recover from running. “Long, slow rides will keep your fitness foundation strong, with harder sprint intervals tping into VO2 max improvements,” Steventon says. VO2 max is the maximum rate at which your body consumes oxygen during exercise.

Riding distracted is just as bad as doing too much during a ride.

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One of the biggest mistakes people make when riding an exercise bike is either doing too much too soon or coasting while distracted. “Many people seem to think that unless they wake up sore, nothing was accomplished, and on the other end of the spectrum, I see people just pedaling and texting,” says Wilpers.

When riding, remember to focus on the workout at hand. Distractions like texting or answering emails can get in the way of making progress. “Have a purpose and plan before getting on the bike so that your time is structured,” Wilpers suggests. “This will help you stay focused and get the most out of your time.”

Steventon notes that the best way to use a bike or any fitness machine is to mix up the intensities to avoid hitting a plateau. “Long, slow rides, short sprint intervals and tempo rides (moderately hard ride) including hard, long intervals will improve the mitochondria-building, zone 2, foundation end of fitness, while the shorter sprints will help improve the VO2 max end, and the tempo rides are where mental resilience is built,” he says.

Wearing the right cycling shoes can improve your riding experience. Depending on the bike, you may need specific cycling shoes, like carbon-fiber cleats, road bike shoes, clip-in shoes, mountain bike shoes or even everyday shoes.

When choosing a cycling shoe, you want to make sure it’s comfortable because they don’t come che. Steventon recommends mountain bike shoes if you aren’t sure what to pick. “These are a little bit more flexible and have recessed cleats, making it a lot easier to move around, providing stability in situations where ‘off bike’ moves like squats or weights are included in a cycling class.”

The right shoes can improve your cycling experience.

Wilpers favors clip-in cycling shoes because they’re stiff and lead to better energy transfer from the body to the bike. However, the shoe you pick will depend on the type of bike you’re using, and most importantly, you want the shoe to fit well.

Steventon says everyday gym sneakers are acceptable, but that they may not be the best option. “The pedal efficiency may be compromised even with toe clips that hold these shoes in place on the pedal,” he explains, pointing out that because these shoes tend to be soft-soled, it can be uncomfortable to use for long periods of time.

Wilpers notes that some cycling shoe brands are much narrower than others, so it depends on your needs and comfort. “Lastly, I think it’s worth noting that a good set of road cycling shoes can cost hundreds of dollars, but these shoes typically last up to five years,” he says.

Usually, when you stop an exercise bike, you’re either pressing down the emergency brake or using the resistance knob to slow it down. “Trying to suddenly stop the flywheel or unclip feet while the heavy flywheel still wants to turn has great potential for injury,” warns Steventon. “Always use the resistance knob or emergency brake to slow things down properly, and wait until the flywheel has stopped before unclipping.”

If you aren’t properly braking, you risk injuring yourself.

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It’s easy to forget that you need to do maintenance and clean your bike every so often. Wilpers reminds us that all bikes need to be cleaned and maintained. “Cyclists are known for constantly cleaning and occasionally replacing parts on their bikes because this is what it takes to keep your bike working great for many years,” he explains.

Keeping your bike in good condition is important if you want it to last a long time.

One thing people often overlook is adjusting their bike settings annually. “Think about how much your body can change in a year,” explains Wilpers. “You may get stronger, weaker, heavier, lighter, tighter, more flexible and so on.” By adhering to bike settings, you’ll not only have a more comfortable ride but also one that’s customized to your changing needs.

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