As a part of their fitness regimes, people should always start off with the basics. These basic movements help people build a foundation for their fitness routine and enable them to adjust the intensity of the exercises in the later stages. It is the same case with indoor cycling. To get the most out of it, you should be aware of its benefits and limitations, know how to pick the right bike and set up your body correctly, as well as stick to a proper training schedule. Read more: bike stand for exercise.

Beginner indoor cycling training plan

Here is a great beginners training plan for indoor cycling:

Jack Luke testing the Wahoo Kickr.

The Work Phase 

A 15-20 minute warm up (5 x 5 minutes) should be enough to get your blood flowing and induce some sweating to prepare the working muscles. If you are new to this workout routine, it would be best if you stick only with low resistance intervals (legs only). It will save time. But after a good training experience, you can up the intensity and resistance. Keep reading

Work: Generally, this means performing some sort of pedaling action that makes your legs work harder than before during the exercise interval. But don’t over-do it (a 30 minute workout will not do what a 5 minute session would). Here are the breathing exercise to help with air intake: 

Belly Breathing: Sit/ lay down on the floor or cushion (as needed) and raise your legs until you feel like you cannot breathe for oxygen. Stroke deeply with the muscles in the chest and abdomen to take more air into the lungs. Let out all excess at the exhalation phase.

Aerobic Workout: (Specific To Sport) Think of sport that uses upright cycling motion – Cycling, Skating, Road Races etc If this is what apply it here. Increase intensity by raising resistance levels.

Repetitions: Increase the number of alternations. So, here’s what you can do: Work x3 or Steady State (Anaerobic Workout) Or any other combination if needed.

Cool Down: Progressive stretch for legs and buttock muscles Cool down from your cycle with 3-5 minutes rest to avoid DOMS (Delayed Onset Muscle Soreness). This may also help recover quicker for the next training session.

Important Notes:

You can do these workouts at home. No worry about maximum intensity or efficiency of the equipment. It’s your own body! (And if you get bored, just delete the spreadsheet and start again). Exercise intervals should be of a complete 360 rotation/cycle as shown in underlined text box above – This is enough for the lifter who’s getting out of shape and have no reason to lose muscle mass.

Benefits of Indoor Cycling

Prevent Injury Exercise without stress on joints Stabilize lower extremities Build Strength, Power and Speed (Increase Rate of Perceived Exertion) Improve Work Capacity Increase Cardiovascular Fitness / Endurance Reduce Lower Back Pain Improve Breathing Patterns Coaches like to evaluate athletes’ muscular fitness or health by measuring oxygen uptake during exercise. Indoor Cycling combined with strengthening exercises helps increase the muscle capacity for aerobic energy production than running alone. Like its Characteristic Feature 

Steady State Anaerobic Work outs

The benefits of indoor cycling are extensive; it is actually a worthy exercise in the reality of modern times. It doesn’t require high intensity or above moderate resistance output. It basically lets you do “Recovery work” so that your muscles recover (Examples: Strides Tempo Intervals) for fatigue management during intense interval training. Also, workout induces faster recovery and allow for synergies actions of Recovery and Strength training. 

General Cardiovascular Benefits from Indoor Cycling: Increase Heart Rate – Continuous Aerobic Work Outs (Tempo/Interval cycling) also effectively improves Co-ordination and balance between different muscle groups  Potential Muscle benefits = Increased myofibrillar protein synthesis via increased anaerobic metabolism (increases mitochondrial fitness chamber) Decreased body fat Percentage Improved Muscular Endurance Improves oxygen uptake for very fit athletes at all levels Improved blood circulation Improves hormonal health Rejuvenates Dna via increased vascularization of muscle and organs }}

Highly choreographed routines with high intensity are the most productive way to get the greatest benefits in a short amount of time from your indoor training. This is an effective approach but can be quite demanding on a rider’s cardiovascular system, by doing long intervals continuously puts demands on you that far exceed your body’s ability to recover from so quickly and repeatedly. If you need more convincing, here is a graph is taken directly from the UC Berkley website as far back if 2006 that shows showing endurance enhancing benefits of training with HIIT:

It goes without saying that heavier resistance. However, the same “Regression Theory” applies (Exercise-Induced muscle damage). When it comes out of the gym, using this formula, your training load decreases (because it’s past maximum physiological benefits) while your anaerobic threshold is improved. I have trained with many athletes in my time-span including pilots who fly high altitude combat missions, to professional volleyball players and collegiate footballers, etc that possess a very effective cardiovascular system without reaching those chronic limits like so many indoor cycling riders do; but keep in mind you will lose strength, endurance and muscle mass on the long rides like my friend does. 

This is a given fact as well. He has an awesome job as an Army medically retired pilot, so his training time isn’t too limited to account for these deficiencies. It simply comes down to one thing, athletes love HIIT (High-Intensity Interval Training), but they don’t want to sacrifice their cardiovascular system; more often than not, you get what you pay for. You can still get good results with weights, or I believe in this case, he used a bit too heavy of resistance and made it “his choice” up to him. Take care, brothers & keep killing it!


There are many indoor cycling plans and programs available online, but if you want to get the most out of your training, we recommend that you take a look at our beginner indoor cycling training plan. It’s designed for people who have never done any type of indoor cycling before, so you won’t need to worry about confusing instructions or complicated instructions. This program will help you build the necessary foundation in order to master the art of indoor cycling.

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