Exercise bikes for home: how to choose the right model

An exercise bike is one of the most practical ways to do cardiovascular exercise at home: it's quiet, low-impact on the joints and lets you train come rain or shine. With so many models on sale, choosing can seem confusing, but it gets easier when you know what to look for. This guide will help you choose without relying on rankings or brands.

The three main types

• Upright: the riding position is similar to that of an ordinary bicycle. It takes up little space and suits most people who want to train for 20 to 45 minutes several times a week.
• Recumbent (horizontal): the seat is lower and wider, with a backrest, and the pedals are out in front. It is more comfortable for the back and a good option for older people, those who are overweight or anyone who finds it hard to stay upright, but it takes up more space.
• Indoor cycling: it has a heavy flywheel and a sportier position that lets you pedal standing up. It is suited to intense and interval workouts, but is less comfortable for long sessions at an easy pace.

Features to check before buying

Resistance system

The simplest models use friction resistance (a felt pad that brakes the flywheel), which is cheap but noisier and wears out faster. Magnetic resistance is quiet, smooth and almost maintenance-free, making it the most balanced choice for home use. Look for at least 8 resistance levels so you have room to progress.

Stability and maximum weight

Check the maximum user weight and choose a model with a margin of at least 15 to 20 kg above the weight of the heaviest user. A heavier flywheel (8 kg or more on upright bikes, 15 kg or more on indoor cycling bikes) makes pedalling smoother.

Adjustments

The seat should adjust for height and, ideally, forwards and backwards too. An adjustable handlebar helps you find a position that is comfortable for your shoulders and lower back. If the bike will be shared by people of different heights, this is essential.

Console

A basic console showing time, distance, speed, revolutions per minute and heart rate is enough to track your progress. Hand-grip sensors only give an estimate; if you want more reliable readings, use a compatible chest strap. The calories displayed are approximations and should be treated as a guide only.

Space and noise

Measure the space available and leave about 50 cm clear all around. If you live in a flat, opt for magnetic resistance and put a rubber mat underneath to reduce vibration. Transport wheels on the base make it easier to put the bike away after training. There are also folding models, which are lighter and more compact but generally less stable.

Setting up the bike correctly

A good setup helps prevent knee and back pain:

• Seat height: with the pedal at its lowest point, your knee should be slightly bent, at around 25 to 30 degrees, never fully straight.
• Seat position: with the pedals level, your front knee should be roughly directly above the pedal.
• Handlebar: it should let you keep your back straight and your shoulders relaxed, without overstretching your arms.

How to start training

If you're a beginner, a simple plan for the first four weeks could be:

• Weeks 1 and 2: 3 sessions of 15 to 20 minutes, at a pace where you can still talk comfortably.
• Weeks 3 and 4: 3 to 4 sessions of 25 to 30 minutes, with one of them including 6 to 8 one-minute faster blocks, each followed by 2 easy minutes.
• Always start and finish with 5 minutes of slow pedalling.

As a general guide, recommendations for adults call for at least 150 minutes of moderate activity a week, and an exercise bike is a practical way to get there.

In summary

Choose the type of bike according to your goal and comfort: upright for general use, recumbent for more back support and indoor cycling for intense workouts. Prioritise magnetic resistance, good stability, full adjustability and a simple console, and check the space available before buying. Set up the seat properly and build up gradually. If you have any health problem, especially a heart or joint condition, talk to a healthcare professional before starting a new exercise plan.