Taking some time to learn how to properly adjust the bike to your body will make your workouts more pleasant and a safer experience too. Riding the bike when it is incorrectly adjusted can result in discomfort and increase your risk of injury.
The seat can be adjusted forward or backward to the position that is the most comfortable. To adjust the seat, dismount the bike. Loosen and pull out on the seat height pop-pin to release it from its current preset location, while holding the seat with one hand. Raise or lower the seat to the desired height, then gently release the pop-pin. Raise or lower the seat slightly, if necessary, until the pop-pin engages a preset hole.
Once the proper height has been achieved, adjust the seat forward or back so that when the feet are in the 3 o’clock and 9 o’clock positions, the forward knee is directly over the pedal axle. Recheck the seat height again after making the fore/aft adjustment, as moving the seat forward and backward can have the same effect as moving it higher or lower (see Fig. 2).