How To Fit Your Peloton and Other Indoor Spin Bikes


We've got an updated version of this article for 2022. Click HERE to check it out!

Bike Fit on a Peloton is just as important as any other style of bike. It's important to dial in your position ASAP to prevent injury and maximize enjoyment.

Because of the iterative nature of our bike fit, you need a starting point. We suggest beginning by setting a seat height that allows you to do a full pedal revolution with just your heel on the pedal. If you can do this with a bent knee raise your seat. If you can't keep your heel in contact at the bottom of the pedal stroke lower your seat. Once you are at that point take a video and upload to our analysis tool.

#1 Start with the seat:

How you sit on the bike will affect how you interact with the handlebars. If you have both seat and handlebar recommendations we suggest you start by making the seat adjustments then uploading a new video for analysis. If you continue to get recommendations to adjust both the seat and handlebars stick with just the seat until you get it in range. It may take a few iterations.

#2 Adjust handlebars:

Once you've gotten your seat in the right place the next step is to follow the recommendations for the cockpit of the bike. The main recommendations will be to either lengthen or shorten the stem, and to either raise or lower the stem. It is ok to do both these adjustments simultaneously. It is worth noting that some models of indoor bikes don't have a way of adjusting the length of the reach. If your bike does not have a reach adjustment you'll need to change where you place your hands on the handlebars.

#3 Ride your bike:

Once you upload your video and there are zero recommended changes we recommend you ride your bike in this position for at least three weeks. Give yourself this time to adapt to the new position. If you have any minor aches and pain this can be normal, especially if you've made major changes. However if you have significant aches or pains after making the adjustments we recommend you either follow up and double check your position, or request a human review as there may be issues specific to your mobility.

#4 Follow Up:

We recommend you double check your position at least once a year or if you've experienced any significant fitness or weight changes. If you are following our suggested mobility exercises for your specific limitations we recommend you update your fit every 6-weeks along with a new mobility assessment.

Much like mountain biking, because of the dynamic nature of the workouts often done on a Peloton bike bad positions can take longer to express themselves in discomfort or injury. This doesn't mean you shouldn't invest in improving your position. Bad position is like a timebomb, it might not lead to an injury today or tomorrow but it will eventually catch up to you.

Photo of author

Jesse Jarjour

Co-Founder, CEO, Lead Fitter

For any of these issues it is important to make sure your hands and wrists are in a neutral position with minimal ulnar or radial deviation and minimal wrist extension. The ulnar and radial deviation can be corrected by changing the angle of your hoods on a road bike, the direction of the bar sweep and bar width on a mountain bike or hybrid, and the type of extension on a TT or Triathlon bike. It is important to note that your overall body position does effect this so if you lower your handlebars giving yourself a more aggressive back angle, you will likely need to adjust your hood angle or bar sweep to account for this.

It is also important to make sure you are holding your bike correctly. On a road bike that means the webbing of your thumb near the upswing of the hoods. If you are choking back away from the hoods then adjust the reach and drop of the bike so you are comfortable in the correct position.

One trick if you are trying to shorten your reach by holding the “elbow” of the handlebar is to shorten the reach by the distance from the “elbow” to where your hand should be on the hood.

Now assuming the bike is in the correct position for you, it is also important to consider your posture on the bike and how it can affect your overall comfort and efficiency. Please take a moment to review our cycling posture page which will help guide you towards the proper posture on your bike, as well as your specific strength and flexibility recommendations which are generated when you do our mobility screen

Athletes from around the world use MyVeloFit to improve their cycling position. Whether you are a veteran or new to the sport, MyVeloFit can help you improve your position.

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