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Keiser M3i lite Indoor Group Cycle Manual

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M3i lite INDOOR GROUP CYCLE 20
RIDE POSITIONS
BASIC
Cadence: 60–110 RPM
Distribute body weight evenly between the Seat, Handlebar,
and Pedals. The basic posture serves as a point of reference
for all other riding positions.
• Keep your upper body relaxed with
your shoulder girdle and neck in
neutral alignment.
• Engage the core (midsection, deep
abdominal muscles) with the pelvis
in a neutral position.
• Knees are parallel and in line with
the second toe.
• Avoid seat discomfort by ensuring
your glutes shift back into the seat.
NOTE: Fine-tune the Seat or Handlebar
settings for comfort and to support the
basic ride position.
Observe the following suggested ride and hand positions for your desired workout. Include a variety of hand positions
in combination with the cycling postures to add variety and to help prevent wrist and hand discomfort. Maintain proper
ride positioning with control of both the upper and lower body for optimal cycling experience (Note: M3i bike model
shown in ride positions illustrations; M3i lite ride positions are similar).
SEATED CLIMB
Cadence: 60–90 RPM
Add moderate to heavy resistance to simulate a hill climb. This
naturally shifts the rider slightly towards the back of the seat.
• Focus on maintaining a steady cadence; avoid side-to-side
body rocking by keeping even pedal strokes.
• The upper body remains relaxed; keep core engaged.
• Keep a light grip on the handlebar; hand position 1 or 2
complements the seated climb.
STANDING CLIMB
Cadence: 60–90 RPM | Heavy 60-75 RPM | Faster 75-90 RPM
Gear up to a higher resistance and transition to a standing position.
There is a natural and slight body sway to create momentum and
to power each pedal stroke.
• Keep each pedal stroke smooth and uid.
• The center of gravity is low in the body with very minimal
body weight on the handlebar; hand position 2 or 3
complement the standing climb.
• A cadence of 60–90 RPM is recommended for climbing;
varying from heavy to light resistance
• Heavy climbs: shift weight back, RPM from 60–75.
• Faster climbs: shift weight slightly forward and over the
middle of the seat at 75–90 RPM.
Figure 15. Hand Position Illustrations Figure 16. Basic Ride
Position
Figure 17. Seated Climb Position
Figure 18. Standing Climb Position
Overhand Front
1
Hook/Middle
2
Extended
3
Time Trialing
4
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