One way to successfully stay fit and healthy is to have the right exercise equipment and use it correctly. And if you’re into cycling, you’ll find these compiled NordicTrack S22i tips and tricks handy.

The good news? You can apply them to whichever bike model or fitness machine you use.

Adjust Your Bike Properly

You are at a higher risk for injuries and poor cycling performance with an improperly adjusted bike.

For instance, if the bike seat is too high, you tend to overextend your knees to pedal down fully.

The constant stress can travel to your hips and back, resulting in soreness after your workout.

In the same way, a handlebar that is too far or low can affect your cycling form.

So, before you start, check if your saddle height aligns with your hips. Move the handlebar forward, back, up or down to suit your reach.

To check if everything’s correct, mount the bike and position your feet at the centre of the foot pedals, strapping them for security.

Now, pedal a few times to ensure a comfortable ride. If not, continue adjusting until you get things right.

For recumbent bikes, make sure the seat supports your back. Also, your legs should be slightly bent when you extend them.

If you have a NordicTrack Commercial S22i, adjusting it for safety and comfort should be easy with its three-point system.

These adjustment points even have orange measurement markings, so it’s easier for you and your fitness partner to share the bike.

Stretch Before and After Riding

Jumping right away into your cycling workout will only lead to sore muscles.

So, remember to warm up first to loosen your muscles and increase your body temperature a bit.

Pedal at a slow, steady pace for the first 5 minutes before speeding up. 

Then, stretch some more to cool your body down after your routine. Doing so should bring your heart rate back to normal.

Observe Proper Cycling Form

Maintain a Proper Biking Form

Adjusting your bike prevents injuries and also encourages proper biking posture.

While cycling, ensure your bottom stays flat on the seat, knees slightly bent, and hands resting on the handles.

Some would keep their hips still while cycling to concentrate on their quads.

However, hindering natural body motion can only lead to muscle overuse and, eventually, injuries.

So, to avoid hip pain or complications, minimise upper-body movements, engage your core and move your hips.

If you’re on a recumbent bike, do not lean forward. See to it that your back is against the back of the seat. Hold onto the side handles during intense cycling.

More importantly, keep your body relaxed, no matter what bike type you use. Tension will only lead to soreness and fatigue.

You feel more comfortable and burn calories more effectively with optimal riding positions.

Set the Right Biking Resistance

Part of the NordicTrack S22i tips and tricks list is choosing the appropriate bike settings, like resistance. But how will you know if your resistance level is correct?

Select a resistance that is challenging but not too difficult. Your setting should let you pedal fast enough to get your heart rate up.

Some people, however, tend to select the highest levels of resistance from the get-go, thinking it will give the best results.

But cycling with resistance is like any other exercise – the higher your settings, the more difficult it is to perform.

And if your leg muscles are not strong enough to support high resistance, your workout will only be painful and discouraging.

Give your body time to adjust and pedal at a comfortable resistance level first.

For a better workout, pedal at low resistance for a minute, switch to a higher one for a few seconds and repeat.

Avoid Over Training

Avoid Cycling Too Fast

Cadence is your pedalling speed, measured in revolutions per minute (RPM). And if you’re a beginner cyclist, the ideal cadence is 80 RPM.

Once you get used to biking, your speed can progress up to 120 RPM. This speed range is enough for a good sweat without tiring your legs.

High speed adds intensity to your cycling workout and contributes to its efficacy. But you might not sustain it or get the most benefits if you cycle too fast.

Like resistance, choose the right cycling speed that matches your fitness level. You can always pick up the pace when you and your body are ready.

Wear Proper Cycling Gear

I know. One of the reasons you got yourself a personal indoor bike is to skip the whole biking attire.

It’s an all-important perk that makes indoor home cycling comfortable and fuss-free.

Yes, you don’t have to go all out on cycling gear if you won’t be working out at the gym.

But flip-flops, sleepwear and jeans are not exactly fit for biking or any exercise for that matter.

You’ll need to wear something that can make you move freely, with fabric that won’t irritate your skin when you sweat.

A breathable shirt and non-baggy shorts or tights should be good enough. A good sports bra for the ladies is also ideal.

And if your bike has an accessory tray or water bottle holder, use it to keep workout essentials within reach.

Do not Over Train

Exercising for long periods leads to more calories burned. But over-training also results in fatigue.

And doing it every day will not give your body enough time to recover and avoid injury.

Generally, aim for at least 30 minutes of cycling five days a week. It should be good enough to prevent weight gain or keep yourself healthy.

For weight loss, go for a 60 to 90-minute cycling workout.

Of course, if you have pre-existing health conditions, consult your doctor for your ideal exercise duration.

Keep in mind that your exercise time depends on your age as well.

Wear Proper Biking Gear


Proper exercise bike use is essential for success, whether you are a beginner or a seasoned cyclist.

Hopefully, these NordicTrack S22i tips and tricks will help improve your routine and produce better results.

Are you planning to get a NordicTrack bike for your home gym but unsure which one to get?

My list of common FAQs on NordicTrack Exercise bikes might have the answers you need.

1. Can you lose weight riding a NordicTrack bike?

Any exercise bike can help with your weight loss goals. Specifically, a moderate 30-minute biking workout can burn about 260 calories. Combined with exercise consistency and a healthy diet, this calorie deficit is enough to promote weight loss. In addition, exercise bikes are good for your heart health.

2. How can I burn the most calories on a stationary bike?

One way is to use a spin bike. Compared with other bike types, this one encourages muscle activation more, ramping up your caloric expenditure. Then, when ready, increase your biking resistance and cadence. You’ll also burn more calories with a longer routine or a short but high-intensity workout. Want to find out if half an hour of workout on an exercise bike is good enough to lose weight? Then this article “Is Cycling for 30 Minutes Enough to Lose Weight?” may be of interest to you.