M3i Indoor Bike setup
Click here to download the Keiser M3I Indoor Stationary Bike setup procedure as a PDF document.
Saddle — seatpost height
Pictured: Saddle level with hip bone; Slight bend at the knee
- Standing close to and beside the saddle, first establish the height of the saddle so that it is level with the highest point of the hip bone.
- Sitting in the saddle, note the seat height in relationship to knee bend. As the knee extends into a straight line, a bend at the knee of approximately 35° (the angle of deviation from a straight leg) is optimal for most riders.
Saddle — fore and aft position
Pictured: Knee in line with pedal; View from above knee
- With your right foot halfway down at the 3 o’clock position (with the crank arms parallel to the fl oor) keep both pedals level.
- With the hands remaining on the handlebars, the front of the knee should be in line with the center of the pedal where the pedal attaches to the crank arm.
- Move the saddle back or forward if necessary to adjust the knee alignment.
Handlebars — height, fore and aft position
Pictured: Height adjustment; Fore and aft adjustment
- When fi rst positioning the handlebars, the lowest part of the handlebars should be slightly higher than the saddle height. Adjust the handlebars until neutral spine is comfortably achieved while pedaling.
- The elbows should be slightly bent while maintaining a neutral spine. Slide the handlebars in or out as needed.
Toe cages — foot placement
Place foot in correct position, Pull up the strap to tighten; Finish by threading the strap through the buckle.
- To complete bike set-up, ensure the foot is in the right location on the pedal.
- Always secure the pedal-clip strap by placing the widest part of the foot on the pedal and within the toe cage. This positioning is applicable when not using the Keiser M Series Pedal.
- Locate the strap and pull on it to tighten. It should be snug, but not too tight to cause discomfort.
Adjustment points
- Seat-Post Height (raise or lower)
- Saddle Fore and Aft (slide forward and backward)
- Handlebars Height (raise or lower)
- Handlebars Fore and Aft (slide forward and backward)
- Toe Cages (tighten or loosen)
- Water Bottle Holder
- Right Adjustment for Leveling
Keiser M Series Computer
- Backlit sensor
- RPM (Revolutions per minute)
- Power and Energy (Watts and Kcal)
- Heart rate
- Elapsed rime
- Gear
- Odometer/Trip distance
Final seated posture
When seated on the bike, body weight should be evenly distributed across the saddle, handlebars and pedals. The basic posture serves as a point of reference for all other positions.
- Shoulders, neck and arms are relaxed
- Wrists should be straight and elbows slightly flexed
- Shoulder girdle and cervical spine are in neutral alignment
- Pelvis is in a neutral position and the rider is activated through the core
- The rider’s feet are in contact with the pedals
- Knees are parallel and in line with the second toe
