Figuring out what resistance to use on an exercise bike can be confusing. Getting it right is key for a safe and effective workout that meets your goals.
What Resistance Should I Use On Exercise Bike
The best resistance level depends on your fitness level, workout type, and personal goals. There is no single perfect number for everyone. Instead, think of resistance as a tool you adjust to create different training effects.
Understanding Your Bike’s Resistance System
First, know how your bike measures resistance. Some use numbers, others a dial, and many high-tech bikes link to apps.
- Manual Dial (1-10 or 1-20): The most common. You turn a knob to increase or decrease mechanical resistance.
- Digital Levels: Often on spin bikes or connected models. These provide precise, repeatable numbers.
- Power (Watts): Measures your actual output. This is the gold standard for tracking progress objectively.
- Perceived Exertion: How hard an effort feels to you. This is a crucial personal gauge.
Finding Your Baseline Resistance
Start with a simple test to find a comfortable, sustainable pace. This is your moderate baseline.
- Set the resistance so you can pedal smoothly at 70-80 RPM for 5 minutes.
- You should be able to hold a conversation, but not sing. This is often called a “moderate” or “aerobic” pace.
- Note the resistance number or how the dial feels. This is your reference point for all other workouts.
For Beginners
Start lower than you think. Focus on form and consistency, not high resistance. A good starting point is a level where you can pedal at 60-70 RPM for 20 minutes without strain. Its better to finish a workout feeling strong than to burn out early.
For Intermediate & Advanced Riders
You’ll use a wider range. Your baseline will be higher, and you’ll incorporate challenging intervals. Use your baseline to calculate interval intensity, for example, adding 40-50% resistance for a hill climb.
Matching Resistance to Your Workout Goal
This is the most important part. Adjust your resistance based on what you want to achieve.
Goal: Weight Loss & Fat Burning
Use a mix of steady-state and interval training. For steady rides, use your baseline resistance. For intervals, alternate between baseline and a higher resistance that makes you breath harder for 1-2 minute bursts.
Goal: Building Endurance
Focus on longer sessions at a moderate, consistent pace. Resistance should be at or slightly above your baseline. You should be able to maintain it for 45-60 minutes. The challenge is duration, not intensity.
Goal: Building Leg Strength & Power
Incorporate high-resistance, low-RPM efforts. Simulate climbing a steep hill by increasing resistance until your RPM drops to 50-60. Hold for 30-90 seconds. Ensure you can maintain good form without rocking your body excessively.
Goal: HIIT (High-Intensity Interval Training)
This involves maximum effort. For the work phase, use a resistance that is very challenging, allowing you to pedal at a high cadence with great effort for 20-45 seconds. Recovery phases should have very low resistance.
Key Safety & Form Tips
Using the wrong resistance can lead to injury or ineffective workouts.
- Never Pedal Against Zero Resistance: This can cause you to lose control and strain your knees.
- Avoid “Mashing”: If your RPM drops below 50, the resistance is likely to high and your putting excessive stress on your joints.
- Maintain Cadence (RPM): A good general range is 60-100 RPM. Adjust resistance to stay within your target cadence for the workout.
- Listen to Your Body: Sharp pain, especially in the knees, means stop and reduce resistance immediately.
Using Perceived Exertion Scales
Since every bike is different, learning to rate your effort is essential. The Borg Scale of Perceived Exertion (RPE) is a common method.
- RPE 1-4 (Very Light to Moderate): Your warm-up, cool-down, and recovery pace. Easy breathing.
- RPE 5-7 (Moderate to Vigorous): Your baseline endurance zone. Steady, deeper breaths.
- RPE 8-9 (Very Hard): Your high-intensity interval or hill climb level. Labored breathing.
- RPE 10 (Maximum): An all-out sprint. Unsustainable for more than a short burst.
You can match these RPE levels to any bike, regardless of its numbering system.
Common Mistakes to Avoid
- Setting It and Forgetting It: A static resistance for your whole workout limits benefits. Vary it!
- Ego Lifting: Using maximum resistance all the time leads to poor form and burnout.
- Ignoring Cadence: Resistance and cadence are partners. Aim for a cadence that feels smooth, not jerky.
- Neglecting the Warm-Up/Cool-Down: Always start with 5-10 minutes of light resistance and end the same way.
Adjusting as You Get Fitter
As your fitness improves, your baseline resistance will feel to easy. Here’s how to progress:
- First, try increasing your workout duration at your current baseline.
- Next, increase your baseline resistance by 1-2 levels and see if you can maintain the same duration.
- Finally, add more or longer high-resistance intervals into your routine.
Track your workouts in a notebook or app. Noticing that you can now use a higher level for the same time is a clear sign of progress.
FAQ: Your Resistance Questions Answered
Is it better to use high resistance or high speed?
Both have there place. High resistance builds strength, while high cadence (speed) at moderate resistance improves cardiovascular fitness and pedaling efficiency. A balanced program includes both.
What resistance level is equivalent to riding outdoors?
It’s hard to match exactly. A moderate resistance at 80-90 RPM can simulate flat ground. High resistance at 60 RPM simulates a hill. The changing wind and terrain outdoors are naturally interval-based, so mixing your workout is key.
How do I know if the resistance is to high?
Your form breaks down. You’re rocking your upper body wildly, straining your neck, or cannot maintain a cadence above 50 RPM. You may also feel sharp joint pain instead of muscular fatigue.
Can I get a good workout on low resistance?
Absolutely. By increasing your cadence (pedaling speed), you can achieve a high heart rate and great cardio workout with lower resistance. This is often easier on the joints.
What’s a good resistance for a beginner’s 20-minute workout?
Start at a level where you can pedal at 70 RPM for the entire time while maintaining a conversation. This might be a 3-5 on a 10-point scale. Focus on consistency first.
Finding the right resistance is an ongoing process of listening to your body and matching the challenge to your aim. Start conservative, pay attention to form, and don’t be afraid to adjust the knob throughout your session. With practice, selecting the right level will become second nature.