For people who bike normally on the road, when you try biking on a stationary, what resistance matches your outdoor conditions?

Also, I have runner's knee so I had to put the saddle height higher to put less stress on my knees. However, I developed an irritation in my Achilles from pedaling with toes. Should I just keep a lower saddle height and deep angle to help my Achilles? It's a stationary recumbent so I can control the resistance and just keep the resistance at 1.

What's the best position for the foot? I heard pedaling with heels and avoiding using toes is better for the Achilles. Where should your toes point?

Thanks for reading!