How to Set up a Spin Bike for the Most Comfortable Ride

Whether you have a Peloton at home or jump on one of the nameless bikes in your gym’s cardio section, you’ll feel a lot more comfortable if you can get it set up right for your body. So how exactly do you do it? Here is a checklist you can follow.

Adjust your saddle height

As you approach the bike, make a first guess about the best seat height (called a saddle) by placing it at about hip height. For some bikes, it will even come with an iliac crest, a bone ridge that you’ll find just below the waist and above the hip joint. Another way to evaluate is to raise the knee so that the thigh is parallel to the ground. You want the saddle to be about level with your upper thigh.

These two recommendations may give you two different positions, but either one will get you on the right track. Next, climb onto the bike and check the height from there.

When the saddle is at the right height and the ball of the foot is on the pedal, the knee should almost straighten out at the bottom of the stroke. You should only have a tiny bend in your knee. If your knee locks up, the seat is too high; if it stays bent even at the bottom of the stroke, the seat is too low. (This test is more important than whether the seat is at hip height when standing.)

Adjust your saddle

The seat on most bikes can move forward or backward. Sitting on the bike with your sitting bones on the widest part of the saddle, place your feet on a par with each other so that they are in the three and nine o’clock positions.

Your knee should now be directly over the ball of your foot (i.e. above the pedal). If your lower leg is vertical and your knee is directly above your ankle, the seat is too far back. If your knee is in front of your toe, the seat is too far forward.

Adjust the steering wheel

Next, let’s look at the distance between the seat and the steering wheel. It depends on the length of your arms. When you put your elbow on the front of the saddle, you should be touching the handlebars with the tip of your middle finger.

You have already set the seat position, so ideally all you have to do is adjust the handlebar forward or backward. Unfortunately, not all spinbikes can be adjusted in this way. Hopefully your saddle settings push the handlebars a decent distance; if not, you can adjust the seat a bit if needed.

Adjust handlebar height

After all these adjustments based on measurements, the last option is a little different – the handlebar height can be whatever is comfortable for you.

A good way to determine handlebar height is to sit straight on the bike and then lean forward from your hips. You should be able to gently place your hands on the handlebars without rounding your back. Beginners often prefer their handlebars to be higher, while experienced cyclists may want their handlebars to be low—even low enough to be flush with the saddle. It’s usually best to use the lowest settings that are comfortable and don’t make your back feel too tired after long rides. As you get to know the bike, you may want to adjust it down.

If you ride in a studio or gym (or if you share a bike at home with others), look for the letters or numbers on the adjustable parts and make a note in your phone or workout diary of your preferred settings. Then next time you can take a few seconds to set the place to “15, B” and know you’re ready to go.