What you'll gain
Builds aerobic base below lactate threshold with no impact on the joints.
Loads the hip and knee extensors repeatedly at a controlled, repeatable output.
Easy to hold and easy to measure, so progression can be tracked by duration or resistance.
Step-by-Step Instructions
- 1
Set the saddle so your knee keeps a slight bend at the bottom of the pedal stroke.
- 2
Sit with your sit bones on the widest part of the saddle and hold the bars with relaxed arms.
- 3
Add enough resistance that the flywheel feels loaded rather than spinning freely.
- 4
Drive through the top of the stroke with the hips and push the pedal down through the whole foot.
- 5
Pull through the bottom and lift on the upstroke so both legs contribute to a complete circle.
- 6
Hold that cadence and resistance for the planned duration, keeping the torso quiet in the saddle.
Common Mistakes
Mashing straight down on the pedals, which wastes the upstroke and makes the ride choppy.
Spinning fast with almost no resistance, which raises cadence without raising real workload.
Sitting too far forward on the saddle, which causes discomfort and shifts load off the glutes.
Riding a steady session too hard, which pushes it above threshold and stops it being a base ride.
About This Exercise
A steady state ride holds one output for the whole session. Each revolution starts with hip extension from gluteus maximus over the top of the stroke, then knee extension from vastus lateralis and vastus medialis through the downstroke, with the calves transferring force to the pedal and the hamstrings working antagonistically. The target is a complete pedal circle on every revolution rather than mashing down on the downstroke. The intensity target is what makes it steady state. Steady state means continuous work below lactate threshold, built from about ten minutes toward thirty before harder work is added. In a catalog this is the default indoor cycling asset. It anchors the bike entry in a machine collection, carries aerobic base and recovery blocks, and gives a stable reference clip.
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Steady State Ride
Continuous seated pedalling at one sustainable resistance and cadence, held below the lactate threshold.
Need more than one animation?
Choose a focused 104-exercise pack or unlock all 412, with commercial licensing included.
Specifications
Built for
- Default indoor cycling entry in a cardio library or machine filter.
- Aerobic base and recovery rides inside an endurance training plan.
- Low-impact cardio options for programs that avoid running.
- Bike-fit and pedal-technique tutorials that need a neutral riding loop.
Muscles Worked
Details
License Includes
Band Squat
$4.99A bodyweight squat with a loop band above the knees, keeping tension on the quads and glutes throughout.
Barbell Split Squat
$4.99A loaded split-stance squat for single-leg quad and glute strength — the staircase between regular squats and Bulgarian split squats.
Barbell Thruster
$4.99A front squat into an overhead press in one motion — the conditioning workhorse that hits legs, shoulders, and lungs at once.
Bodyweight Alternating Lateral Lunge
$4.99A side-to-side lunge that loads one leg at a time — builds glute and quad strength while opening up the inner thighs and hips.
Bodyweight Alternating Reverse Lunges
$4.99A backward-stepping lunge that builds the glutes and quads — the knee-friendly cousin of the forward lunge.
Bodyweight Box Squat
$4.99A bodyweight squat to a bench or box — the cleanest way to teach squat depth and hip-back mechanics to beginners.