The trainee shows up nervous. The instructor sets up the bike in 90 seconds. Saddle at hip height. Front knee over the pedal spindle at three o'clock. Handlebar level with the saddle. Reach so the arms extend without locking.
Forty-five minutes later the trainee walks out without knee pain, without lower-back stiffness, without neck strain. The three most common indoor cycling complaints.
Inside this one
- The 90-second bike-setup intervention that prevents 80%+ of overuse complaints
- Cadence ranges mapped to intensity, with citations
- FTP and the seven power zones, explained for studio use
- The canonical 45-minute class arc
- Music selection and BPM matching — what the evidence supports
- Cueing and coaching frameworks for the dark studio
The standard it is held to
Every factual claim in this volume names its source, and every claim carries a confidence grade — settled, strong, emerging or contested. Where the evidence is thin, the text says so. How it’s made, in full → · What we’ve got wrong →