July Workout of the Month – Indoor Cycling

You are probably already aware that indoor cycling is a great workout, but the fact is, your workout could probably be better than it already is. Unless you have a fancy bike that comes with guided video workouts, you need to come up with a workout on your own. 

Maybe your workout looks something like jumping on your indoor bike, turning on your favorite TV show and riding aimlessly throughout the duration of the program. If you zone out and spend too much time on the trainer, you can actually do more damage than good for your body. While working out is always a good idea, there are ways to make sure you are getting the most out of your fitness routine. 

What this means is you need to ensure that you prepare by both choosing the right bike, using the correct accessories and executing the right workout to meet your goals. Before you get going, let’s make sure you’re set up to ride indoors.

Choosing the Right Bike

First, consider your budget. There are many bikes available ranging from basic no-frills models to those with all the bells and whistles. We highly recommend the Body-Solid Endurance Indoor Exercise Cycling Cardio Bike ESB250 for those looking to get into cycling workouts. If you want a higher end model we recommend Life Fitness Lifecycle GX Indoor Cycle. For a more basic model, we recommend the Best Fitness Indoor Training Cycle BFSB5. 

Setting Up Your Workout Space

Before you can even begin your workout, you need to ensure your workout space is properly set up to ensure you have the most effective workout. Here’s what we recommend:

• Water – Have water on hand before you start your workout so you don’t need to stop and go get some mid-workout. Expect to drink more than you would outside.
• Climate Control – Unless you have central air conditioning, you may want to consider placing some fans in the room to keep you cool during your workout. 
• Rubber Mat – Placing a mat under your bike will prevent if from skidding and keep you safer during your workout.
• Towel – You’re definitely going to sweat, so keep a towel nearby to wipe yourself off during your workout. Drape it over the frame to protect it from moisture.
• Entertainment – This isn’t mandatory, but having music to listen to or a show to watch can make your workout more enjoyable.  

An Indoor Cycling Warm-Up

Before any workout, you need to warm-up. Here’s a great 10-minute warm up you can follow:

• 3 minutes easy pedaling
• 1 minute Fast Pedal at a low resistance
• 1 minute easy pedaling
• 1 minute Max Effort
• 1 minute easy pedaling
• 1 minute Max Effort 
• 2 minutes easy pedaling

You can also use this warm-up as a cool down after your workout. 

The Perfect Indoor Cycling Workout

We recommend changing up your indoor cycling workouts every few days and after three weeks, trying a more challenging variation. Be sure to allow for one day of rest, cross-training, or easy riding.

The workouts below were designed for an indoor bike trainer, but you can also perform them on a standard Spin bike. Just adjust the resistance accordingly.

Speed Interval Workout

This workout will improve your power and speed and help you recover from repeated hard efforts. During the fast pedal intervals, use an easy gear and as high of a cadence as possible, but keep your rate of perceived exertion low.

Here’s the workout:

• Warm Up
• Set One (Repeat 3 times)
  • Fast Pedal – 1 minute
  • Recover – 2 minutes
• Set Two (Repeat 10 times)
  • Spin Easy – 5 minutes
  • Max Effort – 30 seconds
  • Spin Easy – 30 seconds
• Cool Down

Ladder Intervals Workout

This workout is meant to simulate racing. Use a rate of perceived exertion (RPE) of 8 or Level 8, which is approximately 90-100% of threshold power. An RPE 9 or Level 9 is 100-110%of threshold, and RPE 10 or Level 10 is 115% of threshold.

Here’s the workout:

• Warm Up
• Set One (Repeat 1 time)
  • Pedal at Level 8 – 4 minutes
  • Pedal at Level 9 – 3 minutes
  • Pedal at Level 10 – 1 minute
  • Spin Easy – 5 minutes
  • Pedal at Level 10 – 1 minute
  • Pedal at Level 9 – 3 minutes
  • Pedal at Level 8 – 4 minutes
  • Spin Easy – 10 minutes
• Cool Down

Climbing Burst Workout

This workout is designed to help your body respond to hills. You can simulate a hill by raising the bike’s front wheel or by adding resistance. Stand and attack for the 15-second intervals. 

Here’s the workout:

• Warm Up
• Set One (Repeat 4 times)
  • Pedal at Level 8 – 2 minutes
  • Stand and Pedal at Level 10 – 15 seconds
• Set Two 
  • Spin Easy – 10 minutes
• Set Three (Repeat Sets One and Two Twice)
• Cool Down

For help purchasing an indoor bike contact us today by calling (844) 442-7232 or emailing us at [email protected].