🪑 1. Seat Height:
For cardio-focused classes, stand next to the bike and adjust the seat so it is level with your hips. Once seated, your knees should be slightly bent (about 25–30 degrees) when the pedals reach their lowest point.
For strength-focused classes, adjust the front handlebars to be about a fist's width higher than the seat.
⚖️ 2. Resistance
Fat-burning efficiency depends on your heart rate! Optimal fat-burning heart rate ≈ (220 – age) × 60%–70%.
For cardio-focused classes, the pace is generally fast with low resistance (to build cardiovascular endurance); at this time, set the resistance to 0.
For strength-focused classes, the pace is slow with high resistance (to build leg and glute strength).
Some instructors' classes combine both cardio and strength training. In these cases, adjust the resistance as the instructor guides you, working within your limits-there's no need to push yourself to the extreme.
💪 3. Core!
Keep your abs engaged throughout the entire session! Imagine pulling your navel toward your spine, and keep your pelvis in a neutral position. Use the handlebars for light support, keep your shoulders relaxed, shift your weight to your glutes and legs, and keep your upper body as stable as possible!
✋ 4. Your wrists aren't your support points!
Keep your elbows slightly bent, maintaining a natural curve. The weight should always be on your legs; your hands should only lightly touch the handlebars for balance. Engage your core!
💦 5. Stay hydrated!
After each short segment-which is about the length of a song-there's a break. Stop to drink water: take a sip and swallow it slowly in small sips. You can also choose an electrolyte-enriched sports drink to prevent cramps and fatigue!
🧘♀️ 6. Stretching
I always stretch along with the instructor. I've noticed that while each instructor's movements differ, they all stretch the shoulders, arms, back, front and back of the thighs, glutes and calves.
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