30 Min Recumbent

30-minute recumbent workouts that build cardio, balance, and strength without impact

Equipment setup tip: Slide the seat so your knee has a slight 10-20 degree bend at full pedal reach and your hips stay quiet. Use our 1-5 resistance scale and change only one variable at a time - cadence or resistance - to stay in control.

Interval peek: Expect music-driven rhythm blocks that sit at 60-70 RPM on 70s playlists to lock in tempo, plus cross-training like 30 Min Recumbent & Balance that splits 20 minutes on the bike with 10 minutes of balance work. If a day feels heavy, cap efforts at conversational pace and add a short recovery session from our post-ride stretch and recovery classes.

New riders can start with the beginner recumbent starter playlist, and builders who want structure can follow a structured cycling plan.

How often should I do a 30-minute recumbent class to see results?
Aim for 3-5 sessions per week. Try two interval days and one to two steady-state or balance-focused rides.

What do RPM and resistance cues mean?
RPM is how fast you pedal. Resistance is the load. Together they set intensity. For rhythm rides, hold 60-70 RPM and nudge resistance to meet the target effort.

I’m new to recumbent bikes - how do I set up the seat?
Seat distance should let your knee keep a slight bend at full extension. If your hips rock or you feel like you are reaching, move the seat closer.

Do I need extra equipment?
Most classes use only the bike. Cross-training sessions may add light to medium bands and a mat.

How do I progress if a class feels too easy?
Increase resistance one click, raise cadence by 3-5 RPM, trim recovery by 10-15 seconds, or choose an intermediate variant.

What should I track to measure improvement?
Log sessions per week, perceived exertion, average cadence, and resistance. Look for longer intervals or faster recovery between sets.