The best stationary bike workout for beginners starts with steady pedaling to build endurance. Then, add simple intervals that alternate between easy and slightly challenging efforts. Your ideal bike workout should help you ease in, burn calories, and boost fitness safely.

Stationary bikes are great for beginners in Australia because they’re low-impact, easy on the joints, and offer adjustable resistance for all fitness levels. By starting with steady rides and slowly adding intervals, you’ll quickly build strength and confidence.

Keep reading to learn how to get started.

Table of Contents

Beginner Stationary Bike Workout Plan

This beginner workout can help you build stamina and improve your heart health without pushing too hard too soon. The goal is to keep things steady, simple, and manageable so you avoid burnout or injury while still making good progress.

  1. Warm-up (about 5 to 10 minutes): Start with easy pedaling at low resistance. This step helps your muscles warm up and prepares your body for the work ahead.
  2. Main Workout (about 15 to 20 minutes): Alternate between medium and high intensity to challenge your physical fitness.
    • Medium intensity (about 5 minutes): A pace where talking is possible but slightly harder.
    • High intensity (about 1 to 2 minutes): Pedal faster or increase resistance until talking becomes difficult.
    • Repeat this cycle 2 to 3 times.
  3. Cool-down (about 5 to 10 minutes): Slow your pace and lower the resistance to bring your heart rate back down.

Sample 20-Minute Workout Breakdown

TimeIntensity/PaceRPE* (1–10)Notes
0:00 – 5:00Warm-up3–4Relaxed pedaling at light resistance
5:00 – 10:00Medium intensity5–6Steady pace, conversation slightly challenging
10:00 – 12:00High intensity7–8Hard effort; talking becomes difficult
12:00 – 17:00Medium intensity5–6Return to a steady, manageable pace
17:00 – 19:00High intensity7–8Second short burst at a challenging pace
19:00 – 20:00Cool-down (start)3–4Begin lowering pace and resistance

*Note: RPE stands for rate of perceived exertion. It’s a scale, usually from 1 to 10, that helps you rate how hard you feel you’re working during exercise:

  • 1–2: Very light effort (easy pedaling, warm-up pace)
  • 3–4: Light to moderate (comfortable, can talk easily)
  • 5–6: Medium (working, conversation is harder)
  • 7–8: Hard (breathing heavier, talking is difficult)
  • 9–10: Very hard to maximum effort (not for beginners)

RPE helps you control your intensity without a heart rate monitor. It’s based on how your body feels.

Upright bike as a cardio equipment

Essential Tips for Beginner Indoor Cyclists

Starting your stationary bike journey is exciting, and a few simple habits can help you stay safe, consistent, and motivated. These tips will guide you as you build strength and confidence at your own pace.

  • Get your setup right: Adjust your seat and handlebars to stay comfortable and prevent strain.
  • Start slow and increase gradually: Begin with 20 to 30-minute workouts, 3 to 5 times per week, and add a few minutes as you get fitter.
  • Maintain proper form: Keep your back straight, core engaged, and knees slightly bent.
  • Focus on cadence: Aim for a smooth pedaling rhythm of about 80 to 100 RPM.
  • Don’t coast: Keep steady, deliberate pedal strokes with consistent resistance. Avoid resistance that’s too light, which can cause bouncing in the saddle.
  • Listen to your body: Discomfort is normal, but sharp pain means stop. Use the RPE scale to keep your effort in a comfortable range.
  • Stay hydrated: Drink water before, during, and after your ride.
  • Rest and recover: Take rest days to avoid fatigue and give your muscles time to rebuild.
  • Mix it up: Combine steady rides and easy intervals to stay motivated and avoid plateaus.

Why Proper Stationary Bike Setup Matters

Setting up your stationary bike correctly is one of the most important things you can do before starting any workout. A proper setup helps prevent discomfort and injury while improving your pedaling, power, and overall riding comfort.

Here’s what to check:

  • Adjust the seat height: Line the saddle up with your hip bone. When your leg reaches the bottom of the pedal stroke, it should have a slight 5-10° bend.
  • Adjust the seat distance: With the pedals at 3 and 9 o’clock, your front knee should line up with the ball of your foot.
  • Adjust the handlebar height: Keep it level with or slightly higher than the seat to maintain a neutral spine and avoid hunching.
  • Check alignment and comfort: Your pedaling should feel smooth, with no hip rocking or knee or back strain.

Tip: Spend a few minutes adjusting your stationary bike before each ride. Make sure the exercise bike adjustments fit your body type. It makes a big difference in comfort and results.

How to Track Progress and Stay Motivated

Tracking your progress is a great way to stay focused and enjoy your stationary bike workouts even more. Start by paying attention to your bike’s metrics and use them to set simple, realistic goals.

  • Use your bike’s stats: Distance, time, calories, and resistance levels can help you see improvements.
  • Celebrate milestones: Whether it’s riding 30 minutes non-stop or finishing your first interval workout, every win counts.
  • Keep things fun: Try scenic rides, virtual classes, or new playlists to stay excited and avoid boredom.

Remember, consistency beats intensity for beginners. Focus on showing up regularly, and the results will follow.

Stationary bike is a good cardio workout

Start Your Stationary Cycling Journey Today

The best stationary bike workout for beginners in Australia starts with simple steady-state rides to build your endurance, then gradually adds intervals to boost your fitness and calorie burn.

As you learn the basics, remember that a proper bike setup and slow, steady progression are key to staying comfortable, safe, and motivated. Most of all, enjoy the process. Fitness grows one pedal stroke at a time.

If you’re ready to take the next step, check our reviews of the best exercise bikes in Australia to find the right one for your fitness goals.

1. How long should a beginner ride a stationary bike?

Most beginners can start with 20 to 30 minutes per cycling session, about 3 to 5 times per week. As your stamina improves, you can slowly add more time or include short intervals. The key is steady progress without pushing too hard, too fast.

2. Is high-intensity interval training safe for beginners on a stationary bike?

Interval training on a stationary bike is safe for beginners as long as you start with gentle intervals and listen to your body. Start your HIIT stationary bike workout with short bursts of higher effort followed by longer recovery periods. Ensure you have a proper bike setup, and stop if you experience sharp pain or dizziness.

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