Form fundamentals
Knee Over Pedal
Whether your knee stacks over the pedal spindle in the power phase — the fore/aft check.
What good looks like
What it is
KOPS (knee over pedal spindle): with the crank at 3 o'clock, the knee should sit roughly above the ball of the foot. Knee well ahead = saddle too far forward (more knee shear); knee well behind = saddle far back (less quad leverage).
Why it matters
Fore/aft position changes which muscles carry the load and how much shear the knee sees. It's the second saddle adjustment after height, and the two interact — every fore/aft change shifts effective height.
How we detect it
At each detected power phase we measure the horizontal knee-to-forefoot offset and convert to centimeters. MediaPipe's toe landmark stands in for the pedal spindle, so treat it as directional rather than millimeter-exact.
How to fix it
Slide the saddle in 5 mm steps toward knee-over-forefoot, re-checking saddle height after each move. Confirm cleat position before chasing saddle numbers.
Recommended drills
- •Slide saddle toward knee-over-forefoot
- •Re-check saddle height after
- •Confirm cleat position first
Run these 2-3x per week. Expect to feel a change in form 4-6 weeks in.