If you’re looking for a fun and effective way to improve your fitness, burn calories, and boost your health, indoor cycling might be just what you need.
Indoor cycling, also known as spinning, is a form of high-intensity exercise that involves pedaling a stationary bike with varying levels of resistance and speed. Indoor cycling can help you work on different aspects of your power, endurance, and speed, while also providing a low-impact and joint-friendly workout.
But how do you get the most out of your indoor cycling sessions? What are some of the best indoor cycling cardio exercises to try today? In this article, we’ll share with you some of our favorite indoor cycling workouts that target different areas of your power curve, help you work on your weaknesses and strengths, and challenge you to push yourself to the next level. Whether you’re a beginner or an advanced cyclist, you’ll find something here to suit your goals and preferences.
Indoor Cycling Cardio Exercises Basics
Before we dive into the workouts, let’s review some of the terms and concepts that you’ll need to know:
- Rate of perceived effort (RPE): This is a scale from 1 to 10 that measures how hard you feel you’re working. It’s a subjective way to gauge your intensity and adjust your resistance and speed accordingly. For example, an RPE of 1 means you’re barely pedaling, while an RPE of 10 means you’re going all out.
- Resistance: This is the amount of weight or friction that you add to the wheel of the bike, making it easier or harder to pedal. You can adjust the resistance by turning a knob or pressing a button on your bike. The higher the resistance, the more force you need to apply to turn the pedals.
- Revolutions per minute (RPM): This is how many times you can complete a full circle with one leg in one minute. It’s a measure of your cadence or speed. You can monitor your RPM by using a bike computer or an app on your phone. The higher the RPM, the faster you’re pedaling.
Cardio Exercises Examples
Now that we’ve covered the basics let’s get into the workouts. Here are some of the best indoor cycling cardio workouts examples you should try today:
Tabatas (40/20s)
Tabata is a form of high-intensity interval training (HIIT) that involves alternating between very short periods of extremely hard work and shorter periods of rest. Tabatas are great for improving your VO2 max, which is the maximum amount of oxygen your body can use during exercise. They also help you burn more calories and fat in less time.
One of the most popular Tabata variations is 40/20s, which means you do 40 seconds of work at an RPE of 9 or 10, followed by 20 seconds of rest at an RPE of 1 or 2. You repeat this cycle for five minutes, then take a five-minute recovery break before starting another set. You can do four sets in total for a 20-minute workout.
To do this workout, we recommend using either ERG mode or resistance mode on your trainer. ERG mode automatically adjusts the resistance based on your target power output, while resistance mode lets you manually change the resistance as needed. Use a high resistance level for the work intervals (120-130% of your functional threshold power or FTP) and a low resistance level for the rest intervals (10-40% FTP).
Here’s how the workout looks like:
- Warm up for 10 to 15 minutes at an RPE of 3 or 4
- (Four sets) 5 x 40 seconds at an RPE of 9 or 10 (120-130% FTP), followed by 20 seconds at an RPE of 1 or 2 (<50% FTP)
- Five minutes of recovery at an RPE of 3 or 4 in between each set
- Cool down for at least 10 minutes at an RPE of 3 or 4
Sprints
Sprints are another form of HIIT that involves short bursts of maximal effort followed by longer periods of recovery. Sprints are excellent for developing your anaerobic capacity, which is your ability to perform well without oxygen. They also help you increase your power, speed, and acceleration.
To do this workout, you’ll need to use resistance mode on your trainer and adjust the resistance as needed. You’ll do eight sprints in total, each lasting between 10 and 30 seconds, depending on your fitness level. You’ll start with a low resistance level and gradually increase it with each sprint until you reach your maximum resistance level. You’ll rest for two minutes between each sprint at a low resistance level.
Here’s what the workout looks like:
- Warm up for 10 to 15 minutes at an RPE of 3 or 4
- (Eight sprints) 10 to 30 seconds at an RPE of 10, followed by two minutes at an RPE of 3 or 4
- Increase the resistance level with each sprint until you reach your maximum
- Cool down for at least 10 minutes at an RPE of 3 or 4
Over-unders
Over-unders are a type of threshold workout that involve alternating between slightly above and slightly below your FTP. FTP is the highest power output you can sustain for an hour. It’s a measure of your aerobic endurance and efficiency. Over-unders help you improve your FTP by training your body to handle fluctuations in intensity and recover faster.
To do this workout, you’ll need to use either ERG mode or resistance mode on your trainer. You’ll do four sets of over-unders, each lasting 12 minutes. You’ll start with two minutes at 95% FTP (RPE of 7 or 8), then switch to one minute at 105% FTP (RPE of 8 or 9). You’ll repeat this cycle four times for each set. You’ll rest for five minutes between each set at a low resistance level.
Here’s an example of the work out may look like:
- Warm up for 10 to 15 minutes at an RPE of 3 or 4
- (Four sets) 12 minutes of over-unders: 2 minutes at 95% FTP (RPE of 7 or 8), followed by 1 minute at 105% FTP (RPE of 8 or 9)
- Repeat this cycle four times for each set
- Five minutes of recovery at an RPE of 3 or 4 in between each set
- Cool down for at least 10 minutes at an RPE of 3 or 4
Race simulations
Race simulations are a way to mimic the conditions and demands of a real race in a controlled environment. Race simulations can help you prepare for specific events, test your strategies and tactics, and boost your confidence and motivation. Race simulations can vary depending on the type, duration, and profile of the race you’re training for.
To do this workout, you’ll need to use either ERG mode or resistance mode on your trainer. You’ll also need to have a race plan that outlines the key segments, goals, and efforts of the race. For example, if you’re training for a hilly road race, you might want to include some climbs, descents, attacks, and sprints in your simulation. You’ll follow your race plan as closely as possible, adjusting the resistance and speed accordingly.
Here’s an example of how a race simulation workout might look like:
- Warm up for 10 to 15 minutes at an RPE of 3 or 4
- Start the race simulation: Follow your race plan for the duration and intensity of the race
- For example:
- First climb: Five minutes at an RPE of 8 or 9 (95-105% FTP)
- First descent: Three minutes at an RPE of 5 or 6 (75-85% FTP)
- First attack: One minute at an RPE of 10 (120% FTP)
- First recovery: Two minutes at an RPE of 3 or 4 (<50% FTP)
- Second climb: Seven minutes at an RPE of 9 or 10 (105-115% FTP)
- Second descent: Four minutes at an RPE of 6 or 7 (85-95% FTP)
- Second attack: Two minutes at an RPE of 10 (120% FTP)
- Second recovery: Three minutes at an RPE of 3 or 4 (<50% FTP)
- Final sprint: One minute at an RPE of 10 (>120% FTP)
- Cool down for at least 10 minutes at an RPE of 3 or 4
These are just some of the cardio exercise examples for indoor cycling. Try them out and see the results.
Understanding Indoor Cycling as a Cardiovascular Exercise
Indoor cycling is a popular form of cardiovascular exercise that can be done in a gym or at home. It involves riding on a stationary bike in an instructor-led class or through virtual rides.
Compared to other forms of cardio, indoor cycling is a high-intensity and efficient workout that can help increase lower body strength, burn calories, and improve overall cardiovascular health.
There are different types of indoor cycling, such as traditional cycling classes and virtual rides using smart bikes and streaming software.
Indoor cycling is a great way to get your heart pumping and improve your overall fitness. It offers a challenging and effective workout that can be tailored to your fitness level.
However, it is important to listen to your body and take rest days to avoid burnout or injury. As mentioned in Bicycling, moderation and variation are key aspects of a proper training regimen. So, while it’s okay to ride on your rest days, be sure to slow down and give your muscles a break.
Other Forms of Cardio to Complement Indoor Cycling
While indoor cycling is a great form of cardio exercise, it’s important to mix up your routine with other types of cardio as well. This not only helps to prevent boredom but also improves overall fitness and can prevent injury. Cross-training is key to achieving these benefits.
Here are some types of cardio exercises that you can do at home or anywhere:
- Jump rope: This is a classic cardio exercise that can get your heart rate up quickly. You can use a real rope or just pretend to jump over one. Try to jump continuously for at least a minute, or vary the speed and intensity for a more challenging workout.
- Dancing: This is a fun and creative way to do cardio that doesn’t feel like work. You can dance to any music you like or follow a video or online class. Dancing can improve your mood, coordination, and flexibility, as well as burn calories.
- Arm circles: This is a simple but effective exercise that can work your upper body and core. You can do arm circles while sitting or standing and rotate your arms in both directions. To make it harder, you can hold weights or extend your arms to the sides.
- Supine snow angel (wipers) exercise: This is an exercise that can target your abs, chest, and shoulders. You need to lie down on your back with your arms and legs extended. Then, you move your arms and legs up and down like you are making a snow angel. You can also move your legs side to side like windshield wipers.
- Squat jumps: This is an advanced exercise that can build lower body power and cardio endurance. You need to squat down and then jump up as high as you can, landing softly on your feet. You can repeat this as many times as you can or add variations like twisting or jumping forward.
Additionally, taking your cardio workouts outdoors can also have its own set of benefits. Outdoor rides provide a change of scenery and fresh air, which can boost mood and make workouts feel less strenuous. It’s important to have a good pair of shoes and appropriate clothing for outdoor rides, but compared to the cost of a gym membership, it can be a more affordable option.
Tips for an Effective and Enjoyable Indoor Cycling Workout
Indoor cycling is a fantastic way to get your heart pumping and improve your cardiovascular health. To ensure a successful and enjoyable workout, it’s important to set up your bike correctly and maintain proper form. This includes finding the right seat height, keeping your abs engaged, and avoiding putting too much weight on your handlebars.
In addition to proper form, hydration and nutrition are key components of a successful indoor cycling session. Make sure to drink plenty of water before, during, and after your workout to stay hydrated. Fuel your body with a balanced diet to give you the energy you need for an effective ride.
Staying motivated and avoiding burnout is also important for a consistent indoor cycling routine. Mix things up by trying new classes or reaching out to fellow riders for tips and encouragement. And don’t forget to listen to your body and take breaks when needed. Remember, it’s about progress, not perfection.
Conclusion
Indoor cycling is a highly effective form of cardiovascular exercise that offers numerous benefits for individuals of all fitness levels. It is a great way to lose weight, improve overall fitness, and enhance cardiac and pulmonary function.
With the convenience of indoor cycling, you can easily fit a workout into your busy schedule and avoid weather-related barriers. Plus, there are a variety of options and challenges available to keep your workouts fun and engaging. So why not give indoor cycling a try and experience these amazing benefits for yourself? Your heart will thank you.