21-03-2022 |

What is Indoor Cycling?

Man training on an Indoor Cycling bike

You are probably looking for more information about Indoor Cycling. Whether at home or in the gym, Indoor Cycling is popular! With this cardio sport, you work on your condition, fat burning and endurance in a fun way. If you are asking yourself: ‘What is Indoor Cycling?’ or whether it could be for you, then read on!

What is Indoor Cycling?

Indoor Cycling, is a challenging cardio workout, in which you can do a complete session at long and/or high intensity by increasing and decreasing the resistance on your bike. For example: it improves your endurance. In addition, the various sitting and standing exercises ensure that you are constantly working your leg muscles and core.

The music plays a big role in these workouts, as it allows you to set the pace for your workout. Indoor Cycling classes are often given in groups at the gym, but can also be done individually at home.

Indoor Cycling may be similar to cycling, but it originally belonged to the ‘fitness’ category. A workout can be followed by anyone, because you are accompanied by a trainer and can influence the intensity of your training. Thanks to the music and the exercises, you will soon notice that this is practically incomparable to cycling outdoors. Nevertheless, cyclists are also big fans of this sport and mainly use the workouts to bridge the winter season.

A Indoor Cycling bike in the living room. What is Indoor Cycling?
Example of a Indoor Cycling bike: the Schwinn 800IC

Who is Indoor Cycling suitable for?

If you have ever visited a group lesson in a fitness club, you will know that the range of participants is very diverse. Which makes sense, because Indoor Cycling is suitable for everyone. Because you can determine your own intensity, workouts are suitable for both beginners and advanced cyclists. Even if you have an injury, are pregnant or have joints that hurt easily, Indoor Cycling is the ideal sport to do. You simply choose a low intensity workout or take a little more time to build up the intensity.


  • Effective for losing weight.
  • If the weather is bad, you have the option of working out indoors so you don’t have to change your training schedule.
  • Improve muscle strength in your core and lower body.
  • Easily decide when to train (especially if you exercise at home)
  • Improve your fitness.
  • Improved heart and lung function through regular cycling.
  • Lower stress levels, better resistance and a positive mood thanks to the endorphin boosts during Indoor Cycling.
  • Less strain on joints such as hips, knees and ankles.


  • If you exercise at home, purchasing an Indoor Cycling bike is essential. Nowadays, you can buy an Indoor Cycling bike to match any budget.
  • The first few times you get on a bike, you will probably experience saddle soreness. This may put you off, but the soreness will significantly ease when you cycle more often.

Different types of Indoor Cycling classes

Is Indoor Cycling difficult or boring? Definitely not! Different types of lessons make all workouts fun – whether you are a beginner, intermediate or advanced cyclist.

  • Endurance training
    In this type of training, you focus on endurance and improving your condition. Training sessions last longer and have a lower intensity.
  • HIIT-training
    A HIIT workout is a short workout of 20 to 30 minutes. Nice for in between, but still effective. The advantage of HIIT training is that you don’t just burn calories during the workout. After your workout, you continue to burn calories for a while.
  • Cardio interval training
    Cardio interval training often consists of a longer training session, where you alternate between different levels of intensity. Intensive exercises alternate with exercises that promote active recovery.

In the fitness club, Indoor Cycling workouts are often given in groups. What if you follow lessons via an app, online or at the gym? Below are two examples of types of lessons as you would see them at CycleMasters. You can find more of these workouts on Youtube.

Scenic Ride
Studio Ride

What do you need to get started?

  • An Indoor Cycling bike
  • Good (SPD) Indoor Cycling shoes
  • Fitness wear
  • Cycling shorts with chamois (optional)
  • Water bottle
  • Sweatband and towel

Tips for getting started with Indoor Cycling

  • Take a trial lesson at a gym or find a fun app to find out if Indoor Cycling is for you.
  • Try to exercise around twice a week in the beginning, focusing on short workouts.
  • Set your own pace and take breaks when necessary. The resistance button helps you do this, because you can easily turn it up or down.
  • Adjust your Indoor Cycling bike properly to avoid injuries.
  • Can I train every day? This really isn’t a very good idea, especially in the beginning. After all, it is said: ‘The Tour de France is won in bed’. So, you definitely need rest days too.

Where can you take Indoor Cycling lessons?

You can follow 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 in a gym. An advantage of this is that you don’t have to buy a bike yourself and you can exercise with other people.

You can also choose to exercise online at home via an app. CycleMasters, for example, has a platform where you can follow these workouts in Dutch, English. An advantage is that you can work out 24/7, whenever and wherever you want, under the guidance of enthusiastic instructors.

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