Stationary Bike
Set your saddle height so that when you are seated on it your straightest leg has a slight bend in the knee when it is at its lowest point.
Start peddling and set the program to quick start or manual. You should now be peddling at level 1. Get your speed up to at least 70 revolutions per minute (RPM) and maintain this speed throughout. Now start to put the level up one stage at a time. Give yourself a minute at each level to see if you can maintain the rpm.
The perfect level should push you physically but you can complete the amount of time you have set as your target. When you have completed the exercise you should be out of breath and sweaty. If you are not then put the level up higher next time.
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