Swimming: The Ultimate Low-Impact Exercise

Swimming stands out in the fitness world as an unparalleled low-impact exercise, lauded for its gentle yet effective approach to full-body conditioning. The unique environment provided by water drastically reduces the forces exerted on the body, making swimming an ideal choice for those seeking to alleviate or prevent joint discomfort. As you glide through the water, every stroke and kick is a resistance exercise without the harsh impact of gravity, allowing for the strengthening of muscles across the body without the accompanying strain on your joints.

The versatile nature of swimming caters to a variety of fitness goals and skill levels. From leisurely laps that boost cardiovascular health to more intense water-based workouts like aqua jogging or water aerobics, the pool offers a plethora of options to keep your routine fresh and engaging. This adaptability makes swimming an excellent choice for anyone from beginners to athletes, providing ample opportunity for progression and challenge without compromising joint health.

Furthermore, swimming is renowned for its therapeutic benefits, offering a soothing, meditative quality to workouts. The rhythmic nature of breathing and movement in the water can help reduce stress levels, while the buoyant support of the water lends itself to improved flexibility and range of motion. This combination of physical and mental benefits enhances overall well-being, making swimming not just a workout for the body, but a refreshing escape for the mind as well.

Incorporating swimming into your fitness regime can lead to significant improvements in endurance, muscle tone, and cardiovascular efficiency, all while maintaining the integrity of your joints. Whether you're navigating the recovery process from an injury, managing chronic joint conditions, or simply seeking a fitness routine that is kind to your body, swimming offers a comprehensive solution that accommodates and adapts to your unique needs and goals.

Cycling: 草榴社区's Way to Joint-Friendly Cardio

Cycling represents a stellar choice for those prioritizing joint health without sacrificing the intensity and benefits of cardiovascular training. By pedaling on either open roads or engaging in a stationary bike session, participants can look forward to a comprehensive workout that places minimal pressure on the knees, hips, and ankles. This makes it particularly appealing for individuals keen on maintaining their fitness levels while managing conditions that affect joint health or for those seeking a preventative measure against joint wear and tear.

草榴社区 takes cycling to the next level by offering a wide array of indoor cycling classes designed to meet the needs of varied fitness levels. From the comfort of your home, 草榴社区's state-of-the-art stationary bikes provide a smooth and adjustable resistance mechanism, allowing for a customizable and effective workout. Whether you're aiming to gently increase your heart rate or pushing for high-intensity interval training (HIIT) sessions, 草榴社区's expert instructors guide you through each class, ensuring that you get the most out of your workout without putting undue stress on your joints.

Moreover, 草榴社区's cycling experience is not just about physical health; it also focuses on building a . Through live and on-demand classes, cyclists can join a global network of fitness enthusiasts, creating an environment of motivation and support. This community aspect, coupled with the joint-friendly nature of cycling, fosters a unique fitness journey where members can thrive and achieve their health goals in a sustainable and enjoyable manner.

The convenience of indoor cycling with 草榴社区 also means that weather, traffic, and other external factors are no longer barriers to a consistent exercise routine. This accessibility ensures that your commitment to joint health and cardiovascular fitness remains uninterrupted, allowing for steady progress and the nurturing of a healthier, more resilient body.

Become a Premier member and enjoy 草榴社区 Connected bike classes.

Walking: The Simplest Form of Low-Impact Exercise

Walking is an effortlessly accessible form of exercise that boasts impressive benefits for those aiming to maintain joint health without the complexity of gym equipment or specialized classes. This fundamental form of movement allows for a wide range of adaptability, from tranquil, meditative walks in nature to brisk, heart-pumping paces that challenge your cardiovascular system. Its inherent flexibility makes walking an ideal choice for individuals at any fitness level, providing a gateway to improved health and well-being with minimal risk of injury.

Integrating walking into your daily routine is straightforward and can be tailored to fit personal schedules and fitness goals. For instance, incorporating interval walking鈥攁lternating between fast and slow paces鈥攃an amplify the health benefits and introduce a dynamic component to your walks. Additionally, exploring varied terrains, such as hiking trails or city parks, can not only keep the activity engaging but also gently challenge your balance and agility, further enhancing joint function and muscle strength.

Moreover, walking is not only beneficial for physical health but also for mental wellness. Regular walks, especially in green, outdoor settings, can have a calming effect, reducing symptoms of anxiety and depression while boosting overall mood. This psychological lift, coupled with the physical advantages, underscores walking's comprehensive contribution to a balanced, healthy lifestyle.

As the simplest form of low-impact exercise, walking stands out for its universal appeal and the ease with which it can be incorporated into one's life. It requires no special equipment other than a comfortable pair of shoes, making it a cost-effective and universally accessible way to enhance fitness, protect joints, and support overall health. Whether you鈥檙e embarking on a journey to improve your fitness, recover from an injury, or simply enjoy the great outdoors, walking offers a solid foundation for an active, healthier lifestyle.

Join 草榴社区 and explore guided outdoor walks.

Yoga: Strengthen and Stretch with Low Impact

Yoga emerges as a transformative practice that nurtures both the mind and body, offering a myriad of benefits without the high-impact stress common in many other exercises. This ancient discipline invites participants to explore a variety of postures and breathing techniques, each designed to enhance physical strength, increase flexibility, and cultivate a sense of inner peace. By engaging in yoga, individuals can expect a holistic workout that meticulously respects and promotes joint health.

The beauty of yoga lies in its versatility. There are numerous styles available, ranging from the gentle flows of Hatha Yoga, perfect for beginners and those focused on a more relaxed practice, to the dynamic sequences of Vinyasa Yoga, which offers a more physically challenging experience. Regardless of the chosen style, yoga practices can be adapted to accommodate personal health concerns, ensuring that everyone can participate in a safe and supportive environment.

Through consistent practice, yoga participants will notice a remarkable improvement in their joint mobility and a reduction in discomfort. The slow, deliberate movements allow for muscles surrounding the joints to strengthen, providing support and reducing the risk of injury. Additionally, the emphasis on proper alignment and posture during yoga sessions plays a crucial role in preventing unnecessary strain on vulnerable areas, further safeguarding joint health.

Engagement in yoga not only fosters physical resilience but also equips individuals with stress management tools. The meditative aspects of yoga encourage a mindfulness that has been shown to lower stress levels, enhance mood, and contribute to a more balanced and focused mind. This mental clarity and calmness complement the physical benefits, offering a comprehensive approach to fitness that holistically nurtures the body and spirit.

Explore 草榴社区 FitPass classes and enjoy off-equipment classes.

Pilates: Core Strength with Gentle Movements

Pilates stands as a formidable ally in the quest for a workout that bolsters core strength, enhances flexibility, and perfects alignment, all the while maintaining a tender approach towards the joints. Through a series of precise, mindful movements paired with deep, consistent breathing, Pilates methodically strengthens the body's core - the abdomen, lower back, hips, and thighs - which is pivotal for overall stability and posture. Unlike high-impact activities that might exacerbate joint discomfort, Pilates鈥� emphasis on controlled, fluid motions ensures a harmonious balance between strengthening and protecting the body.

At 草榴社区, our carefully curated Pilates classes are designed to cater to a wide range of abilities and fitness goals, making this effective practice accessible to all. Utilizing equipment such as reformers for resistance or stability balls to enhance balance, these sessions deepen the engagement of core muscles, offering a challenging yet accommodating workout. Even without equipment, mat-based Pilates exercises deliver substantial benefits, emphasizing movement quality over quantity for impactful results.

Pilates not only aids in developing a lean, toned physique but also plays a critical role in injury prevention and rehabilitation. Its focus on low-impact movements and core stability is particularly beneficial for individuals seeking to alleviate back pain or improve body mechanics. As participants become more attuned to the nuances of their body's alignment and movement patterns, they often experience a noticeable reduction in joint stress and an increase in functional mobility.

Engaging in Pilates through 草榴社区 provides a supportive, enriching environment where progress is celebrated at every step. Whether you're looking to enhance physical fitness, recover with care, or simply enjoy a workout that's gentle on the joints, Pilates offers a comprehensive path to achieving your health and wellness objectives.

What is the Tour d'草榴社区?

Embark on a journey that transcends the ordinary and dive into the heart of cycling's most revered competition with the Tour d'草榴社区. This unparalleled virtual challenge, meticulously crafted to mirror the legendary Tour de France, invites you into a world where each pedal stroke propels you closer to your ultimate fitness aspirations. Over the course of 21 riveting stages and 25 total classes, you'll navigate the varied landscapes that define this iconic race, transforming your workout routine into an exhilarating adventure.

At the core of the Tour d'草榴社区 lies a diverse array of classes, ingeniously designed to reflect the day's terrain in the actual Tour de France. Icons on each class card will guide you through the labyrinth of terrains鈥攆lat sprints that test your speed, mountain climbs that challenge your endurance, and rolling hills that demand your strength.听

Guiding you through this epic journey are our elite instructors from the US, UK, and France, each bringing their unique expertise and motivational flair to the table. They'll lead you through endurance tests, hill sprints, speed intervals, and essential recovery sessions.听

The Tour d'草榴社区 is more than a challenge; it's an opportunity to connect with a global community of fitness enthusiasts, united in the pursuit of pushing limits and breaking barriers. As you pedal through each stage, you'll not only track your progress but also join a supportive network of riders, cheering each other on to the finish line.

Members who conquer the Tour d'草榴社区 will earn their place in an elite circle, celebrated with an exclusive 2024 Tour t-shirt. To achieve this, riders must complete all 25 classes, available in the cycling and FitPass sections of the app, by August 4th. The complete schedule can be found below. 草榴社区 will contact finishers via email by August 7th to claim their well-deserved reward.

Prepare to redefine what you know about fitness, endurance, and camaraderie. The Tour d'草榴社区 isn't just a series of classes; it's a journey to discover your best self.

The Thrilling Challenge Schedule

Dive into the heart of the action with the Tour d'草榴社区's meticulously planned schedule. Each day from June 28 to July 21, you'll be presented with a stage that mirrors the dynamic and unpredictable nature of the world's most famous cycling race.听

As the days progress, you'll continue to engage with varied terrains and challenges, each meticulously designed to emulate the diverse landscapes of the Tour de France. Icons on class cards will be your guide, leading you through each terrain type with clarity and purpose. Whether you're powering through flat sprints, ascending mountainous terrains, navigating rolling hills, or recovering in between, every stage offers a unique opportunity to grow stronger, both physically and mentally.

Get ready to immerse yourself in the spirit of competition and camaraderie. Embrace the challenge, and let the Tour d'草榴社区 be your pathway to unprecedented fitness triumphs.

How to Join and Make the Most of the Tour d'草榴社区

Your adventure awaits. Explore听membership options听with 草榴社区, and let the Tour d鈥櫜萘裆缜� be the canvas upon which you paint your fitness masterpiece. Together, let鈥檚 ride into a future where our achievements are boundless, and our spirits are undeterred. Welcome to the pinnacle of virtual cycling challenges.

听

听

听

听

Daily

• Inspect the pedals for any looseness or deformation before each ride. Cease using the equipment immediately and call customer service if any issues are found.
• Check SPD cleats (if using cycling shoes) to ensure they are oriented straight and tightened down to avoid any potential malfunction while riding.
• Power off the bike and clean high use or exposed areas with a non-acidic cleaner. Be careful not to spray any solution directly onto the bike, as this could ruin electrical components, ports, or the tablet (on specific models). Raise seat and handlebar posts to their highest setting to expose any excess moisture.
• Inspect the power cord for damage. If damaged, replace immediately by calling customer service. Store equipment in a secure dry area away from children.
• Inspect for any noises that could indicate potential issues. If a troubling noise is heard, contact customer service for any service needs.
• For all screened devices,听it is crucial to clean sweat and fingerprint marks from the tablet screen using touchscreen screen cleaner after each use. Simply spray a microfiber rag with the cleaner and wipe in circular motions until the solution clears. Finally, clean the top of the rail with soapy water and a soft, dry cloth to remove any dust, debris, or sweat before and after each use.

Weekly听

• Inspect all assembled and pre-assembled hardware to ensure proper tightening and security. This includes, but is not limited to, height and distance adjustment knobs/levers, tablet securing screws (select models), dumbbell rack and drink holder bolts, handlebar securing bolts (select models), bolts for the tablet mount, hinge bolt for tablet mount (select models), SPD clips and toe cages, and seat clamp.
• Apply thread locker to pedal threads if equipment is used more than 2 to 5 times a week.
• Power off the bike, dust, vacuum, and wipe down all areas around and on the bike that are not normally cleaned in daily cleaning procedures. Move the bike to a staging area for cleaning if cleaning on stainable flooring.
• Ensure app and equipment firmware are up to date with the latest versions.
• Assess the feet leveling system to make sure the bike is sitting level to the floor. Adjust all four rubber feet accordingly. Adjust the left foot if the bike is leaning to the left and vice versa.

Monthly

• Assess saddle and handlebar adjustments for wear and tear. If a replacement is needed, contact customer service.
• Assess the quality of the drive belt every 5-6 months by CAREFULLY removing screws from the right side frame cover and using a flashlight to assess the belt from the top down while pedaling with one hand.
• Check nylon foot straps on toe cages for wear.

As Needed

• Test brake pads for wear periodically by utilizing the emergency brake a few times during a controlled sprint.
• Adjust belt tension for slipping as follows: open the right side panel by removing the bolt positioned over the flywheel, remove screws around the perimeter of the flywheel cover, remove all conjoining screws from the opposite side of the flywheel cover, peel back the plastic cover to expose the belt tension nut, use a 3/8" ratchet wrench with a 6" extension and a 13mm socket to tighten the nut from the underside of the bike (may require assistance keeping the frame open), tighten 1/4 turn, resecure the flywheel cover bolt, and test until forward momentum feels smooth. It is important to follow proper adjustment to avoid premature belt fraying and damage.

Yearly

• Assess the quality of the resistance encoder by removing the tape surrounding the resistance knob, using a small Phillips head screwdriver to remove all (4) screws surrounding the knob and removing the knob, assessing the motherboard for any dust, damage, or corrosion caused by sweat, and cleaning the area for dust and debris with compressed air. If a new resistance knob or resistance encoder is needed, call customer service for a replacement.
• Inspect vertical and horizontal adjustment knobs and call customer service for replacements if they are worn out. When this occurs, the user will be unable to tighten the lever or knob down, no matter how hard they try.

By adhering to this maintenance schedule, you can ensure the longevity and safety of your bike, allowing you to enjoy many successful cycling sessions.听For additional information, please refer to the instruction manual.

We are asking you to 鈥�Pink Up the Pace鈥� each week by committing to 150 minutes of exercise. Whether you are up for a one (150 minutes), two (300 minutes), three (450 minutes) or four (600 minutes) week challenge, we want to encourage you to Pink Up YOUR Pace during October.

For each week you complete, you will earn an exclusive badge to share your accomplishment with friends, family and other members.

Week 1 complete 鈥� Bronze level
Week 2 complete 鈥� Silver level
Week 3 complete 鈥� Gold level
Week 4 complete 鈥� Diamond level

Sign up now and create your own personal fundraising page and aim to raise $1 for each minute you complete. Share your page with your family and friends to help you reach your own personal fundraising goal. You can customize your page with a message, a personal story, impact or other. We want to encourage you to decorate your page with inspirational photos, achievement badges, whatever motivates and showcases you.

Why 150 minutes?听

Many studies have shown that moderate to vigorous physical activity is linked with lower breast cancer risk, so it鈥檚 important to get regular physical activity. The American Cancer Society recommends that adults get at least 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous intensity activity each week (or a combination of these), preferably spread throughout the week. Getting to or exceeding the upper limit of 300 minutes is ideal.

FAQs

How do I participate?听

Step 1:听, personalize, set your fundraising goal and share your fundraising page.
Step 2:听Complete听150 minutes of exercise each week and earn badges.
Step 3:听听your exercise milestones weekly and听collect听your weekly badges.

Click听听for step by step instructions to register.

What exercises count?

ANY! Choose your favorite activity to reach your goals: running, biking, rowing, yoga, paddle boarding, pickleball 鈥� the options are endless!听 You can use Connected equipment or just go outside. All you need to do is mix and match those minutes until you hit 150 for the week.

In need of some inspiration? Check out the Pink Up the Pace challenge icon on the 草榴社区 Fit app.听 We have 600 minutes worth of content for each of our pieces of equipment and Fitpass to help you hit your goal.

How听do I log听my minutes?

A survey will be sent to your email from our research partner AdventHealth at the end of each week where you can log your challenge minutes that you manually recorded (or can find in the 草榴社区 app) to claim your badge AND be entered for tons of prizes.听 If you miss a week, don鈥檛 fret!听 Your page will still be active and you can jump back in the following week.

I'm not an 草榴社区 member, can I still participate?听

Yes!听Participants of Pink Up the Pace are being offered a complimentary 30-day FitPass trial by 草榴社区, granting access to a vast array of classes that can help boost your workout regimen and inspire new experiences. By completing any of the workouts offered through FitPass, you can easily log your minutes in the Progress tab of the app, streamlining the tracking of your challenge. Take advantage of this offer and begin your free trial on 10/1 by clicking听.

What are the badges for?

Pride of course!听 Use your badge to decorate your fundraising page, post on social media, and even update your photo on the in-app leaderboard.听 These are our little way of saying great job for Pinking Up YOUR Pace.听听

Did you say prizes?

We did!听 Each week we will be awarding random participants prizes. Once the challenge is over, to the participant who raised the most fundraising dollars, that individual will receive three pieces of 草榴社区 equipment!!听 More details coming soon!

听

Yvan has been a dedicated cyclist and runner since the age of 13. As a member of 草榴社区 for the past two years,听he has been able to tailor his training to fit his goals and maximize his performance. The 草榴社区 membership gives him access to cycling sessions with varying degrees of difficulty and intensity and allows him to practice his cycling regardless of the weather or time of day.听

In preparation for the Tour Stage 2023, he not only took part in long road rides, ranging from 75 to 100 miles but also increased his stamina on his 草榴社区 bike. This entailed pedaling in both the standing and seated positions with a load of 55 to 70 pounds while pushing his limits day by day.听 Yvan is now 鈥渁ddicted to this training as [he] can feel the effects and the sessions pass quickly鈥�.听

Although the heat was overwhelming and caused more than 5,000 dropouts, out of 16,000 cyclists, Yvan still enjoyed every moment of the race. 鈥淚t was incredible to see 92 nationalities, a well-organized team of 120 bikers, and the enthusiasm of people cheering us on from all over the course. I am already eager to participate again next year, and am confident that it will be even more exciting than the last.鈥�

Yvan, 46 years old, lives in Ar莽onnay, a small village in the northwest region of France, with his wife of 24 years and their three daughters.听

听

Starting July 1 for 23 days and 21 stages, our instructors will lead classes that are inspired by the terrain of the Tour de France 2023. Members will learn facts about the Tour de France, receive real-time race updates, and hear commentary about the different regions in France 鈥� from the hills of Brittany, the steep climbs of Mont Ventoux, and a final sprint to the Champs-脡lys茅es.

Whether you are passionate about this iconic cycling event, simply curious about the sport, or just looking for a new way to challenge yourself, these classes are the perfect complement to your fitness routine.

听

Tour de 草榴社区 2023 Contest

Completing the 24-day journey for a chance to win the GRAND PRIZE!听

How to Enter

Complete at least one听Tour de 草榴社区 2023 program class by August 8, 2023. (Two weeks听post final live Tour de 草榴社区 class.)听

How to Win

The winner will be听selected from a random drawing of participants, based on the final results of the Tour de 草榴社区 classes leaderboard*.听

Grand Prize

One eligible winner will receive a voucher worth up to $1000 (or 拢799 GBP in the UK) to go towards 草榴社区 equipment purchases.听

*Eligible to CA, US, & UK participants only.

All contest participants will receive a 20% off听discount to use on 草榴社区听apparel and accessories.听

*Eligible to US & UK participants only.听

Virtual Badge

Finish all 24 classes听and receive a virtual badge听you听can use as your听profile picture on the 草榴社区 Fit庐 App听and a special听shout out from instructors.

Contest Dates

Saturday, July 1, 2023 at 8:00 AM ET听- August 8, 2023 at 11:59 PM听ET

More Information

*Visit听echelonfit.com/contest-rules for complete contest details.

听

2023 Schedule

The schedule is below, so mark your calendars, and we鈥檒l see you on the Leaderboard!听

Stage 1

Saturday, July 1听 - 8:00 AM ET

Hills 60 - Jama - US

听

Stage 2

Sunday, July 2 - 9:30 AM ET

Endurance听75 - Dani - US

听

Stage 3

Monday, July 3 - 10:00 AM ET

Endurance听60 - Adam - France

听

Stage 4

Tuesday, July 4听 - 10:30 AM ET

Endurance听60 - Dual - Adam & Charles - France听

听

Stage 5

Wednesday, July 5听 - 10:30 AM ET

Hills 45 - Dual - Adam听& Charles - France听

听

Stage 6

Thursday, July 6听 - 8:15 AM ET

Hills 30 - Dual - Florian & Franziska - Germany听

听

Stage 7

Friday, July 7听 - 8:15 AM ET

Endurance听60 - Ozhan - Germany听

听

Stage 8

Saturday, July 8听 - 8:00 AM ET

Endurance听75 - Jama - US

听

Stage 9

Sunday, July 9听 - 5:00 AM ET

Hills听60 - Sage - UK

听

Rest Day听

Monday, July 10听 - 10:00 AM ET

Recovery听10 - Nicole - US

听

Stage 10

Tuesday, July 11听 - 2:00 PM ET

Hills 45听- Rowan - UK

听

Stage 11

Wednesday, July 12听 - 7:00 AM ET

Endurance 60 - Dual - John &B Eden - US

听

Stage 12

Thursday, July 13听 - 8:15 AM ET

Endurance 45 - Florian - Germany听

听

Stage 13

Friday, July 14听 - 4:00 AM ET

Hills听30 -听 Dual - Rachel & Rowan - UK

听

Stage 14

Saturday, July 15听 - 11:00 AM ET

Hills 45 - Eden - US

听

Stage 15

Sunday, July 16听 - 5:00 AM ET

Hills听60 - Rowan - UK

听

Rest Day

Monday, July 17听 - 4:00 PM ET

Recovery 10听- Ryn - US

听

Stage 16

Tuesday, July 18听 - 10:30 AM ET听

Speed 20 - Samantha - France

听

Stage 17

Wednesday, July 19听 - 7:30 AM ET

Hills听45 - Franziska - Germany听

听

Stage 18

Thursday, July听20 听- 7:00 AM ET

Endurance 60 - Dani - US

听

Stage 19

Friday, July 21听 - 10:30 AM ET

Endurance 60 - Adam - France听

听

Stage 20

Saturday, July 22听 - 11:00 AM ET

Hills 30 - Eden - US

听

Stage 21

Sunday, July 23听 - 4:00 AM ET

Hills 45 - Susanna - UK

听

TDE FEMMES

Tuesday, July 25听 - 5:00 PM ET

Endurance听45 - Jama

鈥�

New to 草榴社区? Tour de 草榴社区 is a cycling program for听Connect Bikes听available on the 草榴社区 Fit庐听app with the听草榴社区 Premier Membership. Join our community and experience the world's most famous bicycle race without leaving home!

*Please note that all classes for the Tour de 草榴社区 2023 are led in English, even when led by one of our international instructors

Keep your听Connected听bike听in good working order with our exclusive 草榴社区 bike maintenance guide.

We recommend regular cleaning and adjustments to keep your 草榴社区 smart bike running just as it should. It鈥檚 important to periodically check all components of your bike for looseness, or to tighten or to lubricate where necessary.

Every week or so, we recommend you make the following checks:

• Check all screws with a Phillips head screwdriver to ensure they remain tight - don鈥檛 forget the console, drink holder, tablet mount screws (EX-5S only), and weight rack!
• Ensure the bolts at the feet of your bike remain tight and secure using the Allen wrench provided but be sure to not over tighten.
• Check your bike isn鈥檛 making any squeaking noises when you ride or make adjustments. Applying a silicone lubricant to the handlebar post and seat post will solve any squeaks!
• Check your pedals - read on to understand what to look for!

How do I check my pedals?

Ensure that each pedal is screwed tightly against the crank arm. There should not be a gap or exposed thread between the pedal and the crank arm.听 You may need to loosen to tighten again.

Ensure the pedal nut is securely fastened behind each pedal. Remember that the left pedal is reverse-threaded (see image below). You can also use a 19mm wrench to secure this nut.

Enlist the help of a partner to hold down the emergency brake when working on the pedals or crank arm.

Take a look at our听FAQ page听for our instruction video on how to attach your pedals if you need a refresher!

How do I stop my seat moving?

To prevent or correct any movement or tipping, remove your bike seat and reaffix it, ensuring that the seat post is fully engaged with the bracket. Hold the seat down and tighten the bolts on each side equally with the supplied wrench or a basic 14mm wrench, one turn at a time.

How do I fix a knocking or clicking noise?

1. Check the stability听- ensure the bike is sitting flat on the floor, try a different floor position, or adjust the screw feet if required.
2. Tighten all fixings听- double check all fixings on your bike from top to bottom, to ensure they are snug. Loose fixings on pedals, seats and handlebars can cause 鈥榗licking鈥� and knocking noises.
3. Adjust the flywheel nuts听- the nuts on the wheel may need a simple adjustment. Check out our video below for a step-by-step! Caution - do not over tighten - follow the tightening instructions carefully.

If you are still struggling with this issue, then check out the following video on how to fix a knocking or clicking noise on your bike听.

FAQ

We have an expansive听FAQ page听built to support you with any other queries you have on maintenance, connectivity and more. Be sure to check it out for quick problem-solving.

Indoor cycling is a low-impact cardio workout, which can help you improve your cardiovascular health and build your lower body strength. But to get the most out of your indoor cycling sessions, and to avoid injuries, it is important that you are using the correct cycling form.

From听the positioning of your听feet听to engaging your core, this guide will provide you with effective tips for perfecting your form and help you get the most from your workouts.

Getting Set-up

Before we discuss how to improve your indoor cycling technique, you need to make sure that your indoor bike is set up correctly, and you are up to speed with the basics. Check out our听beginner鈥檚 indoor cycling guide听to help you get started.

Cycling Form Top Tips

Once your bike is set up correctly, and you are confident with how to use it, it is time to start working on your cycling form.

Good Posture

Regardless of whether you are sitting or standing on your exercise bike, having a good posture is key. You must ensure that you have a flat back, an open chest and that you are facing forwards, as this form will prevent you from putting unnecessary tension on muscles and risking injury.

Correcting Seat Height

If the height of your seat is incorrect then it can throw your whole form off, affecting your performance and the likelihood of injury. The bike seat should be adjusted so that it is in line with your hip joint. To find your hip joint, you should stand next to your bike and lift the leg which is nearest to the bike to a 90 degree angle, with your knee bent. From here you can adjust the seat to the correct height.

After adjusting your exercise bike seat, you should hope on and see whether this height is comfortable. If you are not happy with the seat height, then you can also adjust the position based on the bend in your legs. When your leg is extended in the down stroke it is important that it is neither fully straight nor significantly bent, instead, you want a slight bend.

Foot Positioning

For max performance and to ensure your leg muscles are being used effectively, you should be pedaling with flat feet. By cycling with a flat foot, even when you are stood out of the saddle, it also for weight to be evenly distributed, and will avoid pressure being placed on the arch of your foot or ankle.

Adding Resistance

It is important that you have enough resistance on your bike when you are pedaling to avoid bouncing out of your seat. Whilst resistance can be added during your workout to push you harder, it is still important to have some resistance during your base cycle as it provides support and avoids pressure being put on your knees.

Engaging Your Core

Many people believe that a workout on an exercise bike only uses your leg muscles, however, if you are using the correct form then you will realize that you are heavily relying on your core during the session.

To get the most out of your workout you should focus on engaging your core throughout your workout. Rather than relying on just your legs, which can quickly become fatigued, you should focus on using your core to propel you through movements.

Perfect Your Indoor Cycling Form with 草榴社区

At 草榴社区, we have a vast selection of live and on-demand indoor cycling sessions available on our exclusive app. Regardless of whether you are a beginner or an experienced cyclist, we will have the perfect class for you.听

We鈥檙e thrilled to share our new听winter schedule for听Connect Bikes听launches November 7. The consistency of our听winter schedule allows members to plan their regular weekly workout routine.听

Our live class schedule is below, followed by our听Connect Bike听class types, so you are ready to ride. We鈥檒l see you on the Leaderboard!听

草榴社区 Connect Bike听Winter Schedule听

听

Our live class schedule is below, followed by our听Connect Bike class types, so you are ready to ride. We鈥檒l see you on the Leaderboard!听

草榴社区 Connect Bike Summer Schedule听

听

听

草榴社区 Connect Bike Class Types

Learn about our different class types to find the right workout for your routine!

All Out Rides
All Out Rides are great benchmark classes where you鈥檒l practice and develop skills that directly translate to greater output on the leaderboard, and you can revisit these classes to see how you improve over time. They are an all-out effort, so it鈥檚 a good idea to take a Warm Up Rides class before joining.

Beginner Rides
Beginner Rides are a great way to learn the basics and sample all the types of rides we offer. You鈥檒l get to know our instructors and find the classes that inspire, challenge, and energize you.

Bike Bootcamp
In Bike Bootcamp classes, your workout begins with a ride and ends with floor exercises. These classes are best taken while wearing regular sneakers and utilizing the toe cages on your pedals.

Cadence Rides
Cadence Rides veer away from 鈥渞ules of the road riding,鈥� providing interval training for the music-driven athlete. Rhythm riding combined with full-body strengthening works all muscle groups 鈥� glutes, quads, core, and upper body.

Cool Down Rides
This short cool down class allows your heart rate to slow down and recover.

Endurance Rides
Endurance Rides incorporate the variables of time and tempo across milder terrains, helping you establish a solid foundation and build baseline fitness levels.听

Fusion Rides
Fusion Rides challenge physical and mental agility and are a medley workout of our favorite drills 鈥� strength, power, and speed.

Hill Rides
Hill Rides are one of the more challenging ride classes we offer. These workouts will help build strength and cardiovascular endurance while working the largest muscle groups. The classes combine steep climbs, moderate grade climbs, and rolling hills with bursts of speed.

HRZ (Heart Rate Zone) Rides
Push your way through the five heart rate zones in this science-based ride. Each class focuses on a different zone to improve your anaerobic and aerobic capacity.听

Low Impact Rides
Low Impact Rides allow you to build a solid foundation by focusing on form, technique, and execution. With a combination of milder terrains and moderate-intensity drills, these workouts build baseline fitness levels and promote active recovery.

Power Rides
Power Rides get their name from the power generated by combined resistance and leg speed, also known as cadence. These interval rides switch up speed, load, and time to increase strength and stamina and spike post-workout metabolic activity.听

Scenic Rides
Scenic Rides are self-guided workout sessions during which your screen displays a moving video of biking in a specific location, instead of an instructor leading the class.

Speed Rides
Pedal through perceived limits as you generate and sustain speed on flat roads and mild climbs at higher cadences. Speed Rides allow you to push your boundaries, improving anaerobic threshold and overall aerobic capacity.

Tabata Rides
Tabata Rides are a form of high-intensity interval training (HIIT) using short bursts of all-out effort, followed by brief recoveries to promote aerobic and anaerobic conditioning. Effort and rest are a 2:1 ratio, respectively.

Warm Up Rides
Get your body ready to ride in this quick warm up class.

Zumba庐 Party Ride
Zumba庐 Party Ride is an 草榴社区-exclusive bike class where connected cycling meets high-energy Zumba庐 music and choreography.

Ready to Ride?

Connect Bike classes are available for听草榴社区 Premier Members through the 草榴社区 Fit庐 app. Now is the perfect time to discover your new favorite way to ride!

Enjoy a series of 5- and 10-minute sample workouts that introduce you to our variety of cycling classes and instructors. You鈥檒l walk away from the challenge feeling motivated and ready to dive deeper into the 草榴社区 experience.

Here is what you can expect:

Bike Set up - Lindsay

Learn the basics of setting up your bike for a comfortable and efficient ride.

Welcome Ride 5 - Sam

Welcome to Start Here. Through these classes, you will get a taste of the variety of rides available for Connect Bikes.

Fusion 10 -听Sage

Fusion Rides challenge physical and mental agility and are a medley workout of our favorite drills 鈥� strength, power, and speed.

Bootcamp 10 - Michael

In Bike Bootcamp classes, your workout begins with a ride and ends with floor exercises. These classes are best taken while wearing regular sneakers and utilizing the toe cages on your pedals.

Tabata 10 - Mari

Tabata Rides are a form of high-intensity interval training (HIIT) using short bursts of all-out effort, followed by brief recoveries to promote aerobic and anaerobic conditioning. Effort and rest are a 2:1 ratio, respectively.

Hills 10 - Susanna

Hill Rides are one of the more challenging ride classes we offer. These workouts will help build strength and cardiovascular endurance while working the largest muscle groups. The classes combine steep climbs, moderate grade climbs, and rolling hills with bursts of speed.

Cadence 10 - Lindsay

Cadence Rides veer away from 鈥渞ules of the road riding,鈥� providing interval training for the music-driven athlete. Rhythm riding combined with full-body strengthening works all muscle groups鈥攇lutes, quads, core, and upper body.

Power 10 -听Nicole

Power Rides get their name from the power generated by combined resistance and leg speed, also known as cadence. These interval rides switch up speed, load, and time to increase strength and stamina and spike post-workout metabolic activity.

Low Impact 10 -听Jama

Low Impact Rides allow you to build a solid foundation by focusing on form, technique, and execution. With a combination of milder terrains and moderate-intensity drills, these workouts build baseline fitness levels and promote active recovery.

Speed 10 - Demi

Pedal through perceived limits as you generate and sustain speed on flat roads and mild climbs at higher cadences. Speed Rides allow you to push your boundaries, improving anaerobic threshold and overall aerobic capacity.

HRZ 10 -听Dani

Push your way through the five heart rate zones in this science-based ride. Each class focuses on on a different zone to improve your anaerobic and aerobic capacity.听

Once you鈥檝e found your favorite way to ride, get to know our wide range of听Connect Bike听classes to keep your fitness routine exciting and challenging.听

Ready to become an 草榴社区 member? Explore our听membership plans.

When you want to gear up or slow down, try鈥�

Warm Up Rides

Get your body ready to ride in this quick warm up class.

Cool Down Rides

This short cool down class allows your heart rate to slow down and recover.

When you are new to cycling, try鈥�

Beginner Rides

Beginner Rides are a great way to learn the basics and sample all the types of rides we offer. You鈥檒l get to know our instructors and find the classes that inspire, challenge, and energize you.

When your focus is on building a solid foundation, try鈥�

Low Impact Rides

Low Impact Rides allow you to build a solid foundation by focusing on form, technique, and execution. With a combination of milder terrains and moderate-intensity drills, these workouts build baseline fitness levels and promote active recovery.

Endurance Rides

Endurance Rides incorporate the variables of time and tempo across milder terrains, helping you establish a solid foundation and build baseline fitness levels.

When you want to maintain strength and performance, try...

Power Rides

Power Rides get their name from the power generated by combined resistance and leg speed, also known as cadence. These interval rides switch up speed, load, and time to increase strength and stamina and spike post-workout metabolic activity.

When you are looking for something unique, try鈥�

Zumba庐 Party Ride

Zumba庐 Party Ride is an 草榴社区-exclusive bike class where connected cycling meets high-energy Zumba庐 music and choreography.

When you want to let music rule your ride, try鈥�

Cadence Rides

Cadence Rides veer away from 鈥渞ules of the road riding,鈥� providing interval training for the music-driven athlete. Rhythm riding combined with full-body strengthening works all muscle groups鈥攇lutes, quads, core, and upper body.

When you are ready to push your personal record, try鈥�

Speed Rides

Pedal through perceived limits as you generate and sustain speed on flat roads and mild climbs at higher cadences. Speed Rides allow you to push your boundaries, improving anaerobic threshold and overall aerobic capacity.

All Out Rides

All Out Rides are great benchmark classes where you鈥檒l practice and develop skills that directly translate to greater output on the leaderboard, and you can revisit these classes to see how you improve over time. They are an all-out effort, so it鈥檚 a good idea to take a Warm Up Rides class before joining.

When you want to mix things up, try鈥�

Bike Bootcamp

In Bike Bootcamp classes, your workout begins with a ride and ends with floor exercises. These classes are best taken while wearing regular sneakers and utilizing the toe cages on your pedals.

Fusion Rides

Fusion Rides challenge physical and mental agility and are a medley workout of our favorite drills 鈥� strength, power, and speed.

When you want to break through barriers, try鈥�

Tabata Rides

Tabata Rides are a form of high-intensity interval training (HIIT) using short bursts of all-out effort, followed by brief recoveries to promote aerobic and anaerobic conditioning. Effort and rest are a 2:1 ratio, respectively.

Hill Rides

Hill Rides are one of the more challenging ride classes we offer. These workouts will help build strength and cardiovascular endurance while working the largest muscle groups. The classes combine steep climbs, moderate grade climbs, and rolling hills with bursts of speed.

When you are looking for a self-guided workout, try鈥�

Scenic Rides

Scenic Rides are self-guided workout sessions during which your screen displays a moving video of biking in a specific location, instead of an instructor leading the class.

Try a new Connect Bike class today!

Whether you are just getting started or trying to beat your personal best, our Connect Bike classes will help get you where you want to go. Head over to the Cycling section of the 草榴社区 Fit app and try a class that could become your new favorite workout!

New to 草榴社区? All 草榴社区 Connect Bike classes are available with the 草榴社区听Premier Membership. Join the 草榴社区 community, and start working towards your fitness goals.