STATIONARY BIKE
Upright or recumbent stationary cycling. Lower body cardiovascular conditioning with adjustable resistance.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Adjust seat height so legs reach near-full extension at the bottom of the pedal stroke.
- 2
Grip the handlebars lightly — do not lean heavily on them.
- 3
Begin pedalling at a comfortable cadence.
- 4
Maintain an upright torso on an upright bike.
- 5
Adjust resistance to target level. Breathe rhythmically.
THE STANDARD
Consistent cadence at target resistance. Upright posture. Full pedal stroke.
COACHING CUES
COMMON MISTAKES
Seat too low — causes excessive knee flexion and reduces power.
Leaning heavily on handlebars.
Inconsistent cadence.
SCALING / SUBSTITUTIONS
Reduce resistance.
Interval training — alternate between higher and lower resistance.
Increase cadence for cardiovascular focus.
300WOD APPLICATION
The stationary bike is used for lower body cardiovascular conditioning across Foundation, Hoplite, and Elite. It does not belong to the Spartan Standard.
300WOD STANDARDS
CUSTOM TRAINING ONLY
EQUIPMENT
MUSCLES
Primary
Secondary