Your first month on a stationary bike: a simple plan you can stick to
In short: ride three times a week at an easy effort. Start at 15 minutes, add 5 minutes a week, and finish the month with one 40-minute ride. Add time before you add effort. You should be able to talk in full sentences the whole way.
Two things can end a new bike routine: the first rides hurt, or the rides get dull. This plan stays easy to deal with the first, and keeps sessions short with something to aim at to deal with the second.
The four weeks
| Week | Rides | Length | Effort |
|---|---|---|---|
| 1 | 3 | 15 minutes | Easy: you could chat the whole way |
| 2 | 3 | 20 minutes | Easy |
| 3 | 3 | 25 minutes | Easy, with the last 5 minutes a little firmer if you feel good |
| 4 | 2 short, 1 longer | 25 minutes, 25 minutes, 40 minutes | Easy |
Leave a day between rides at first. If a week feels too hard, repeat it. Nothing here has a deadline.
For scale, the NHS guideline for adults is at least 150 minutes of moderate activity a week. Week 4 gets you to 90 minutes, which is a good place to be after a month.
Before your first ride
- Saddle height. Your knee should stay a little bent at the bottom of the pedal stroke.
- A fan. You'll overheat sooner than you expect indoors.
- Water and a towel, within reach before you start.
Keeping going when it gets dull
The novelty may wear off around week 3. Fix the time of day, so you don't decide afresh each evening. Save a podcast or a series for the bike. Count kilometres if your bike shows them: a total that climbs over the month is easier to care about than a set of separate rides. Our boredom guide has more.
Apps that keep it simple
You don't need an app for this plan. A clock works. If you want one, pick by what you'd like to look at. Cycling Weekly suggests starting with a free app such as MyWhoosh or using free trials before you commit to a subscription, though MyWhoosh is built around training and racing.
I make Cyclorama, so weigh this accordingly. It has no plans and no scores: you pick an era of history and your distance moves its calendar forward, with dated moments appearing as you go. It works with no sensor, which suits a basic bike. The optional "Today's workout goal" setting ends a ride at the time or distance in the table above, and your place in the era stays saved. A Sprint route is about 25 km, roughly 75 minutes at 20 km/h, so it makes a fair target for the month.
Questions
How long should a beginner ride a stationary bike?
Start with 15 minutes at an easy effort, three times a week, and add about 5 minutes a week.
How hard should it feel?
Easy enough to talk in full sentences. You can add effort after you've built up the time.
Is every day too much at the start?
Three days a week with rest between is a good start. Add a fourth day once the rides feel comfortable.
Do I need a smart bike or a sensor?
No. Any bike that lets you pedal comfortably will do. See exercise bike apps with no Bluetooth.
Get Cyclorama
Cyclorama is a free download on the App Store for iPhone and iPad, with no account. Android is in beta: join the list and we'll invite you.
Download on the App Store Android beta