Are you stumped on what indoor cycling workouts to do today?
Maybe you’ve been doing the same old cycling workouts, and that’s gotten a little boring. Or you need to bust out of a fitness plateau and kick things up a bit.
So in this post, we’ll talk about:
- Why indoor bike training can be so good for you
- The number of times a week you should indoor cycle
- The essential indoor cycling gear to keep things comfortable
- 20-minute indoor cycling workouts and 30-minute indoor cycling workouts to do today.
Let’s get started.
Whether you’re a runner looking for running tips or a cyclist searching for cycling advice, this site is here to help you elevate your fitness game.
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Why should you turn to indoor bike training?
Hopefully (if you don’t already do indoor cycling) you’ll find it fun (these indoor cycling apps may help) because that’s the best way to stick with working out consistently.
Fun aside, indoor bike training can slow the physical aging process, develop muscle strength, help you sleep better, and build your endurance for outdoor bike rides.
And indoor bike training can be a huge time saver when life gets busy and safer because you won’t be riding your bike near vehicles, over ice, or in the dark.
How many times a week should you indoor cycle?
Ride your bike three times a week for at least 30 minutes.
Indoor cycling three times a week can get you into a regular habit of riding your bike. And each day can be followed by a rest day to allow yourself to recover and avoid overdoing it.
The indoor cycling essentials you’ll need to get started with indoor bike training
Though you can go crazy with buying indoor cycling gear, start with these three items:
- Indoor bike trainer or an indoor bike
- Padded bike shorts give you cushioning in the groin area to relieve pressure and make cycling indoors more comfortable.
- Indoor fan to keep cool
12 WEEK BEGINNER INDOOR CYCLING TRAINING PLAN
$20
DETAILS
This beginner indoor cycling training plan is perfect for busy beginners craving a gentle start to a consistent cycling routine.
Go from an absolute beginner to cycling 60 minutes nonstop with this 12-week indoor cycling workout plan.
The 20 and 30-minute indoor cycling training workouts to do today
IMPORTANT NOTE: These indoor cycling training workouts are individual workouts and not a complete training program.
An indoor cycling training program will gradually guide you through building your fitness and endurance over several weeks.
If you do these sessions below, always pay attention to how you feel before, during, and after your indoor bike workouts. And be sure to include enough recovery and rest to avoid getting hurt.
20-minute indoor cycling workouts
HILL WORKOUT
Warm up 5 minutes, easy light spinning
Increase your resistance, pedal for 1 minute
Recover for 2 minutes
Repeat 2 more times
Cool down 5 minutes, easy light spinning
ENDURANCE INDOOR BIKE WORKOUT
Warm up 5 minutes, easy light spinning
Increase your resistance, pedal for 3 minutes
Reduce your resistance, pedal at a conversation pace for 5 minutes
Increase your resistance, pedal for 3 minutes
Cool down 5 minutes, easy light spinning
INTERVAL WORKOUT
Warm up, 5 minutes, easy
1-minute moderate interval
Recover 1 minute
1-minute hard interval
Recover 2 minutes
Repeat one more time
Cool down 5 minutes, easy light spinning
30-minute indoor cycling workouts
ROLLING HILLS
Warm up 5 minutes, easy light spinning
Increase your resistance, pedal for 1 minute then increase your resistance again for the next 30 seconds
Recover for 2 minutes
Repeat 3 times
Return to an easy gear, and spin at 90 to 100 RPMs for 1 minute
Recover for 30 seconds
Repeat 5 times
Cool down 5 minutes, easy light spinning
ENDURANCE 30-MINUTE INDOOR TRAINER WORKOUT #1
Warm up 5 minutes, easy light spinning
Easy gear, spin at 90 to 100 RPMs for 4 minutes
Recover 1 minute
Repeat 3 more times
Cool down 5 minutes, easy light spinning
ENDURANCE 30-MINUTE INDOOR TRAINER WORKOUT #2
Warm up 5 minutes, easy light spinning
Increase your effort slightly and stay at this effort for 10 minutes
Then, increase your effort and maintain a quick pedal turnover for the next 10 minutes
Cool down 5 minutes, easy light spinning
These 20-minute and 30-minute cycling workouts are just the start. If you’d like to get some high-intensity (HIIT) cycling workouts under your belt, sign up to receive bi-weekly cycling and running tips and grab the HIIT cycling workouts in this free download.
