What is Indoor Cycling? Explore the basics and benefits

Are you wondering: What is Indoor Cycling, and is it for me? Then keep reading! Indoor Cycling is popular, both at home and in the gym! This cardio sport allows you to improve your fitness, burn fat, and build endurance in a fun and engaging way.

Table of Contents

What is Indoor Cycling?

Indoor Cycling is an intense cardio workout where you adjust the resistance on your bike to follow a structured training session at varying intensities. This workout significantly improves your endurance. Additionally, various seated and standing exercises ensure that your leg muscles and core are continuously engaged.

Music plays a significant role in these workouts, as it helps set the pace of your training. Indoor Cycling classes are often conducted in groups at the gym but can also be followed individually at home.

Indoor Cycling may resemble road cycling, but it is primarily classified as a fitness activity. Anyone can participate, as workouts are guided by an instructor, and you can control the intensity of your session. Due to the combination of music and structured exercises, it feels quite different from cycling on a road bike outdoors. Even professional cyclists use Indoor Cycling to maintain their fitness during the off-season.

Indoor Cycling at Home

Who is Indoor Cycling Suitable For?

If you have ever attended a group class at a gym, you will have noticed the diversity of participants. That’s because Indoor Cycling is suitable for everyone. Since you control your intensity, both beginners and experienced athletes can benefit from these workouts.

Do you have an injury, are you pregnant, or do you experience joint pain? Indoor Cycling is an excellent low-impact workout option. You can choose a low-intensity session or take your time to build up your fitness level.

Benefits of Indoor Cycling

• Effective for weight loss.

• No need to adjust your schedule due to bad weather.

• Improves core and lower body strength.

• Flexibility to train whenever you want (especially if you work out at home).

• Enhances cardiovascular fitness.

• Improves heart and lung function through regular cycling.

• Reduces stress levels, boosts immunity, and enhances mood through endorphin release.

• Low impact on joints such as hips, knees, and ankles.

Drawbacks of Indoor Cycling

• If you train at home, you’ll need to invest in an Indoor Cycling bike. However, there are options available for every budget. Looking for advice? Check out our tips.

• The first few sessions may cause saddle discomfort. This can be discouraging, but it improves with regular training.

Tips for beginners

For those new to Indoor Cycling, it’s essential to master the basics. Start by adjusting your bike to the correct height and distance. Take time to get comfortable with the saddle position and experiment with different resistance levels. Initial discomfort, such as saddle soreness, is normal and will subside over time. Begin with shorter sessions and gradually increase duration as you gain confidence.

Techniques and Posture

Proper technique and posture are crucial for an effective and safe Indoor Cycling workout. Keep your back straight, shoulders relaxed, and hands lightly gripping the handlebars. Focus on smooth pedalling and avoid unnecessary strain on your knees. Taking the time to learn the correct pedalling technique can significantly enhance your workout. If unsure, check out our instructional videos.

Indoor Cycling Training

Indoor Cycling is far from boring! Different types of sessions ensure a fun and engaging workout, whether you’re a beginner, intermediate, or advanced rider.

Endurance Training
Focuses on building stamina and improving fitness. These sessions are longer with a lower intensity.

HIIT Training
A short but effective workout of 20 to 30 minutes. HIIT not only burns calories during the workout but also continues to do so after your session.

Cardio Interval Training
Involves a longer session alternating between high and low-intensity intervals, allowing for intense exercises with active recovery periods.

Training Plans

To maximise your Indoor Cycling experience, it helps to follow a training plan suited to your level. A beginner’s plan may focus on building endurance with shorter, lower-intensity sessions. More advanced riders can incorporate interval training and longer sessions with higher resistance. Setting specific goals, such as calories burned or distance covered, can provide extra motivation.

The Indoor Cycling Bike: Cycling for Optimal Results

Indoor Cycling bikes are designed for effective, high-intensity workouts. They help burn calories, improve fitness, and strengthen muscles.

Key Features of Indoor Cycling Bikes:

• Resistance: Adjustable levels to customise workout intensity.

• Adjustability: Seat and handlebars can be modified for optimal posture and injury prevention.

• Low-impact: Less strain on joints, making it ideal for those with joint issues or injuries.

• Intensity: More challenging than many other forms of cardio, leading to faster fitness improvements.

• Indoor Training: Weather-independent workouts, ensuring year-round consistency.

Indoor Cycling Accessories

Enhance your workouts with these accessories:

• Quality SPD Indoor Cycling Shoes

• Comfortable fitness clothing

• Padded cycling shorts (optional)

• Water bottle

• Sweatband and towel

Advanced Accessories

For an even better experience, consider:

• A heart rate monitor to track effort and customise training.

• Training apps for performance tracking and motivational music.

Where Can You Take Indoor Cycling Classes?

You can take Indoor Cycling classes at the gym or at home. Many fitness clubs, such as Basic-Fit and Fit For Free, offer virtual cycling and group classes. This is a great option if you don’t want to purchase a bike and enjoy training with others.

Alternatively, you can work out at home using an app. CycleMasters, for example, offers workouts in English, Dutch, and French, allowing you to train anytime, anywhere, with enthusiastic instructors.

Tips for home workouts

If you prefer training at home, set up a comfortable and well-ventilated space for your Indoor Cycling sessions. Invest in a high-quality bike that meets your needs. Use online platforms like CycleMasters for engaging classes. Establish a routine and make it enjoyable by adding variety to your workouts. Even at home, a structured plan helps you stay consistent.

Ready to get started? Explore our webshop for the best Indoor Cycling bikes!