How Many Minutes of Indoor Cycling Cardio Should I Be Doing?

person riding on bike

Are you looking to get fit and tone up with indoor cycling? The right amount of time spent on an indoor cycling bike can make all the difference in your fitness journey. If you’re asking “how many minutes of indoor cycling cardio should I be doing for fitness?”, we’ve got answers.

In this blog post, we’ll cover everything you need to know including the recommended amount of cardio for fitness as well as tips on making the most out of your workouts. So if you’re ready to find out more about how many minutes of indoor cycling cardio should you be doing for fitness, let’s get started!

What Counts as Cardio Exercise?

Cardio or cardiovascular exercise is also known as aerobic exercise. Any rhythmic activity that can get your heart rate up into your target heart rate zone. Brisk walking, swimming, cycling, jogging, jumping rope, and dancing are examples of cardio exercises.

How Many Minutes of Indoor Cycling Cardio Should I Do?

While there is no one-size-fits-all approach to getting fit with indoor cycling cardio, understanding the benefits and knowing the ideal amount of time for indoor cycling can make all the difference in achieving maximum results from each workout session.

The US Department of Health and Human Services recommends at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking, fast dancing, or cycling each week.

Following this recommendation, doing indoor cycling four times a week for 35-40 minutes or 30 minutes five days a week is ideal.

You can do less if you are also engaging in other forms of cardio throughout the week or if you are just starting out (and increase the time as you go). You can also do more than the minimum recommended minutes depending on your fitness goals.

Tips for Making the Most Out of Your Cardio Workouts

When it comes to making the most out of your cardio workouts, having the right equipment and clothing is essential. Investing in a quality indoor cycling trainer can make all the difference when it comes to getting an effective workout.

Make sure you have comfortable clothes that are breathable and won’t restrict your movement. It’s also important to wear shoes with good grip so you don’t slip off during intense intervals or sprints.

Staying hydrated and fueled up properly is key for any exercise routine, especially when it comes to cardio workouts.

Drink plenty of water before, during, and after your session – dehydration can cause fatigue which will hinder performance.

Eating something light like a banana or energy bar before starting will give you some extra fuel for those tough climbs!

Finally, monitoring your progress regularly is important for staying motivated and seeing results from all your hard work on the bike.

Keep track of how far you ride each day as well as other metrics such as cadence (pedal speed) or heart rate if available. This data can be used to adjust intensity levels or duration accordingly depending on what type of goals you want to achieve with your training program.

By following the tips for making the most out of your cardio workouts, you can ensure that you are getting the best results possible. Now let’s take a look at some common mistakes to avoid when doing cardio workouts.

Post-Cardio Workouts Tips

Once you have completed your cardio workout, it is important to take the time to cool down and stretch. This will help reduce soreness and improve flexibility.

After each session, spend a few minutes stretching out your muscles in order to prevent injury and aid recovery. Focus on stretching the major muscle groups used during your workouts such as the legs, back, chest, shoulders, arms, and core.

Incorporating other forms of exercise into your routine can also help maximize results from cardio workouts.

Adding strength training exercises like squats or push-ups can build muscular endurance while activities like yoga or Pilates can increase flexibility and balance.

Additionally, incorporating cardio activities such as running or swimming into your weekly routine will help keep you motivated while providing an additional challenge for improved fitness levels overall.

Also, try not to do too many consecutive days of intense exercise; give yourself some time off after a hard week so that you can come back stronger than ever.

Finally, getting enough rest between sessions is essential for maximum results from cardio workouts. Aim for at least 8 hours of sleep per night so that you are well-rested before each session. This will ensure that you get the most out of every workout without feeling overly fatigued afterward.


Overall, indoor cycling cardio is a great way to get fit and stay healthy. While there is no one-size-fits-all approach to getting fit with indoor cycling cardio, knowing how many minutes of cardio you should be doing for fitness can help you set up and achieve your fitness goals. Start small and work your way up!

Adam Johnson

As a middle-aged, 40-something cyclist, my riding goals have changed over the years. A lover of all things retro, and an avid flat bar cyclist, I continue to live off past triathlon glories.

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