Correct Bike Set-Up reduces injury risks and ensures a more comfortable ride solo or in the Peleton, below are some excellent set-up tips from one of the founders and pioneers of Indoor Cycling, Mad Dogg Athletics. Check these cool tips out :)
Saddle Height Position
To get a good idea of your proper seat saddle height, stand directly next to the saddle, lift the inside leg to 90 degree and line up the top of the saddle with top of the thigh to get a close adjustment. At the proper height, there should be a 25-35 degree or slight bend in your knee at the bottom of a pedal stroke.
(See Pic 1)
Saddle Fore/Aft Position
Sit on bike as f you were riding and hold the pedals in a position 3 & 9 o'clock where they are level. Your forward kneecap should be directly above the pedal spindle. Make sure that the ball of your foot is over the spindle as well. This ensures that all of your power and strength is put into the pedal.
Handlebar Height and Fore/Aft
Position you handlebar at approximately the same height as your saddle, or higher if you feel any discomfort in your back. Some Spin bikes have a handlebar fore/aft adjustment. This enables the rider to adjust the reach for comfort and proper upper body extension. A slight bend in elbow (as pictured in Pic 2 above) indicates proper fit.
Pedal Stroke
The Spin bike creates a continuous tension, non-impact pedaling movement. Instead of simply pushing down on the pedals, you should apply force throughout every part of the pedal stroke, using a full range of motion pushing forward and down. This "full circle" technique generates more power and improves muscle use efficiency.