45Split.
← Library
CardioBack-friendly

Bike (Air / Upright)

The 45-second burst. Hard enough to push your heart rate up, short enough to keep strength quality high.

💪 Heart & lungs💪 Legs🏋️ bike
Bike (Air / Upright) — start positionBike (Air / Upright) — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

1 / 6
Setup

Set the seat so your knee is slightly bent at the bottom of the pedal stroke.

Show all steps
  1. Setup: Set the seat so your knee is slightly bent at the bottom of the pedal stroke.
  2. Setup: Sit tall. An upright bike is kinder on the back than a hunched spin bike.
  3. Start pedalling easily as the timer begins.
  4. Build to a hard pace (about 8/10 effort) within 10 seconds.
  5. Hold that pace for the rest of the 45 seconds.
  6. Get off and go straight to the next exercise or rest.
▶
Watch a video demo
Opens a YouTube search in a new tab

Pre-set checklist

0/3

🛡️ Back safety

  • •Upright posture keeps the spine neutral. Avoid aggressively rounded positions.

✗ Common mistakes

  • ✗Slumping over the handles
  • ✗Going 10/10 and wrecking the next strength set

Swap options

Incline Treadmill WalkBack-safe

Low-impact alternative for cardio bursts. Great on days your back is grumpy.

Rower BurstCaution

Full-body cardio burst. Only use it when your back feels good and your hinge is solid.

In your plan

PushPullLegsUpper Circuit

Your recent sets

No sets logged yet.