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How to use a fitness bike

How to use a fitness bike

8 min read · Feb 24, 2026

Introduction

Ready to take your fitness routine to the next level? The YOSUDA Indoor Cycling Bike, a best-selling and highly rated stationary bike, offers a quiet, stylish, and high-performance workout for any home. This guide will walk you through everything you need to know to get started and maximize your sessions—no previous cycling experience required!

In this guide, you’ll learn how to:

  • Set up your YOSUDA fitness bike for optimal comfort and safety
  • Navigate key bike features and resistance controls
  • Plan and track effective indoor cycling workouts
  • Maintain your bike for long-lasting performance

Stationary biking boosts cardiovascular health, burns calories, and fits seamlessly into any lifestyle—making fitness fun and accessible for everyone. Get riding and see real progress in your health and wellbeing!

Estimated time to complete: 10 minutes

Getting Started: Setup and Safety

1. Choose the Right Location

  1. Place your YOSUDA fitness bike on a flat, stable surface in your home or gym.
  2. Make sure there’s plenty of space around the bike so you can comfortably mount, dismount, and move.
💡 Tip: Position the bike so you have a clear view of a TV or window for extra motivation.

2. Adjust the Seat Height

  1. Stand next to the bike and align the seat with your hip bone.
  2. Use the adjustment knob located below the seat to raise or lower it.
  3. Tighten the knob securely to prevent movement during use.

3. Set Handlebar Position

  1. Grip the handlebar and loosen the adjustment lever at the base.
  2. Slide the handlebars forward or back until they're a comfortable distance for your arm reach.
  3. Re-tighten the lever to lock the handlebars in place.

4. Wear Proper Footwear

  1. Put on closed-toe athletic shoes for safety and stability.
  2. Make sure laces are tied tightly to avoid tripping.

5. Secure Your Feet in the Pedals

  1. Place your feet on the pedals.
  2. Adjust the pedal straps over your shoes to prevent slipping.
⚠️ Warning: Always double-check all adjustments before riding. An unsecured seat or handlebar can cause injury.

Basic Operation and Controls

1. Power On the Bike

  1. Locate the power button or display panel on your YOSUDA bike—typically found between the handlebars.
  2. Press the button to turn the bike on.

2. Using the Display Panel

  1. View key metrics like time, speed, distance, calories, and heart rate clearly displayed in the center of the screen.
  2. Press the "Mode" button to cycle through different data points.

3. Adjust Resistance Levels

  1. Find the resistance knob below the handlebar.
  2. Turn the knob clockwise to increase resistance and counterclockwise to decrease it.
  • (Clockwise) = More Resistance
  • (Counterclockwise) = Less Resistance
💡 Tip: Start with a low resistance while warming up, then gradually increase for a more intense workout.

4. Select a Workout Program

  1. Press the "Program" or "Mode" button on the display panel.
  2. Use the arrow buttons to navigate available workout options (like manual, interval, or target programs).
  3. Select your desired workout and press "Start."

5. Pause or End Your Session

  1. To pause: Press the “Pause” button if available; otherwise, simply stop pedaling.
  2. To end: Press and hold the "Stop" or "Power" button until the display turns off.

Effective Workout Routines

1. Start with a Warm-Up

  1. Begin pedaling at a comfortable pace with low resistance for 5 minutes to prepare your muscles and joints.

2. Structure a Workout for Your Goals

For General Fitness (Steady-State Ride)

  1. Adjust resistance to a moderate level.
  2. Cycle at a steady, maintainable pace for 20–30 minutes.
  3. Focus on consistent breathing and posture.

For Fat Loss (Interval Training)

  1. Pedal at a moderate resistance for 2 minutes.
  2. Increase resistance and sprint for 30 seconds.
  3. Recover at low resistance for 1–2 minutes.
  4. Repeat steps 2–3 for 6–8 cycles.

For Endurance (Long Ride)

  1. Maintain a comfortable pace with light to medium resistance.
  2. Cycle for 40–60 minutes, taking short breaks as needed.

3. Cool Down After Every Session

  1. Lower the resistance gradually.
  2. Pedal slowly for 5 minutes to allow your heart rate to decrease.
💡 Tip: Stretch your legs and lower back after each ride to improve flexibility and recovery.

Care and Maintenance

1. Clean the Bike Regularly

  1. Wipe down the frame, seat, and handlebars with a soft, damp cloth after each use.
  2. Avoid letting sweat build up, which can damage the finish.

2. Tighten Bolts and Screws

  1. Every week, inspect all bolts and screws, especially those on the seat, pedals, and handlebars.
  2. Use the appropriate tool to securely tighten any loose components.

3. Check Pedals and Straps

  1. Inspect the pedals for looseness or unusual noise.
  2. Ensure the straps are intact and not frayed.

4. Lubricate Moving Parts (as needed)

  1. Apply a small amount of lubricant to the pedal threads and flywheel mechanism if you notice squeaks or stiffness.
⚠️ Warning: Only use recommended lubricants and never apply oil to the flywheel belt.

5. Store in a Safe Space

  1. Keep your bike in a dry environment to prevent rust.
  2. Avoid placing heavy objects on the bike when it’s not in use.

Troubleshooting Common Issues

1. Squeaky Pedals

  1. Check that the pedals are tightened securely using a wrench.
  2. Apply a drop of lubricant to the pedal threads.

2. Malfunctioning Display Screen

  1. Confirm the bike is properly plugged in or batteries are charged.
  2. Check all cable connections behind the display.
  3. Restart the bike.

3. Fluctuating Resistance

  1. Test the resistance knob by turning it fully in both directions.
  2. Listen for clicking or grinding noises (which may indicate a problem).
  3. If the resistance doesn't change, contact customer support.

4. Wobbling Frame

  1. Ensure all adjustable parts are securely tightened.
  2. Verify the bike is on a level surface.
⚠️ Warning: If you notice any unusual noises or instability, stop using the bike until the issue is resolved to avoid injury.

Conclusion and Next Steps

1. Track Your Progress

  1. Use built-in display features or a fitness journal to log your workout time, distance, and resistance.

2. Explore Advanced Programs

  1. Try new built-in workout routines or connect to compatible fitness apps for variety.

3. Increase Intensity Gradually

  1. Every week, try adding extra minutes or upping the resistance gently.

4. Maintain Motivation

  1. Set small, achievable goals and celebrate milestones.
💡 Tip: Join online cycling communities or take part in virtual classes for added accountability and fun.

Conclusion

Using a fitness bike is a fantastic way to boost your health and stay active from the comfort of your home. In this guide, we walked you through setting up your bike, adjusting it for comfort, and creating effective workout routines. With these basics in hand, you're ready to pedal your way to fitness success!

Next Steps

  • Set a Weekly Schedule: Plan regular cycling sessions and gradually increase your intensity.
  • Track Your Progress: Use apps or a journal to log your rides and monitor improvements.
  • Explore New Workouts: Try interval training, scenic rides, or virtual classes to keep things interesting.
  • Stay Safe: Listen to your body, stay hydrated, and maintain proper bike posture.

Related Resources

Troubleshooting

  • Sore Muscles/Discomfort: Double-check your seat and handlebar adjustments; start with shorter sessions to build endurance.
  • Knee Pain: Make sure your saddle height is correct—your knee should be slightly bent at the bottom of each pedal stroke.
  • Noisy Bike: Inspect for loose bolts or clean and lubricate the chain/flywheel as needed.
  • Boredom: Mix up your workouts with music, podcasts, or virtual rides.

Remember, every ride brings you closer to your fitness goals—keep pushing forward and have fun!

*Guide Type: Other*