Indoor Cycling Workouts
With an indoor cycle on your hands, you will never again have to reconfigure your cycling workout schedule come rain, snow or anything else that might deter you from cycling outdoors. Indoor cycling routines are just as rigorous, challenging and demanding as good old fashioned outdoor cycling sessions.
Improved Fitness with Indoor Cycling
Whether your indoor cycling workout is a solo test of stamina and physical endurance, or is practiced regularly with a like-minded group of fitness enthusiasts, the motivation behind both workout forms is the same: to boost your physical fitness and enhance your cardiovascular health. Indoor cycling routines have been catching on like wildfire among fitness circles. No longer will cycling enthusiasts be forced to skip their training session due to bad weather; simply invest in an indoor cycle, and you can get the same rigorous cycling workout in the comfort of your home. Ideally, a well-designed indoor cycling workout should feature a combination of different intensity levels, referred to as ‘zones’. All four zones, which include the following, must be included in the indoor cycling routines:
- Zone 1: this zone is the ‘easy’ intensity zone with a rating of perceived exertion of 5-6 (RPE), and a heart rate maximum of 50% to 65%.
- Zone 2: this zone is the ‘challenging but comfortable’ intensity zone with a rating of perceived exertion (RPE) of 6-7, and a heart rate maximum of 65% to 75%.
- Zone 3: this zone is the ‘challenging but uncomfortable’ intensity zone with a rating of perceived exertion (RPE) of 7-8, and a heart rate maximum of 75% to 85%.
- Zone 4: this zone is the ‘breathless’ intensity zone with a rating of perceived exertion of 8-9 (RPE), and a heart rate maximum of 85% to 90%.
Indoor Cycling Workout # 1
Before starting this workout, spin easy for 10 to 15 minutes to get physically and mentally prepared for the rigorous indoor cycling routine that is to follow. Start off with a 1 minute fast pedal interval at an easy gear, at RPE 5, and a high cadence. Repeat this four times and rest and recover for 2 minutes between each of the fast pedal intervals. Follow up with 5 minutes of easy pedaling. Then dive into an intense repetitive sequence of 30 seconds of high cadence, at 9-9.5 RPE, followed by 30 seconds of spin easy. Repeat this sequence 10 to 12 times. Finish the cycling workout by delegating 10 minutes to a cool down session.
Indoor Cycling Workout # 2
Before starting this cycling workout, spin easy for 10 to 15 minutes. Start of by allotting 4 minutes to pedaling at 8 RPE, then up the intensity by pedaling at 9 RPE, then go all out for 1 minute and try to reach a threshold power of 115%. Slow it down by allotting 5 minutes to spinning easy on your indoor cycle. Turn up the heat again by pedaling all out for 1 minute, then pedaling at 9 RPE for 3 minutes, and then 8 RPE for 4 minutes. Spend 10 minutes in spin easy mode and repeat the sequence. Finish the cycling workout by assigning 10 minutes to a cool down session.
Indoor Cycling Workout # 3
Before starting this cycling workout, spin easy for 10 to 15 minutes. Spend 5-7 minutes pedaling at 7-8 RPM, high cadence. Slow it down slightly by pedaling at 6-7 RPM for 2-3 minutes. Build up the pace by pedaling at 7-8 RPM for 4 minutes, go all out at 8-9 RPM for 2 minutes, slow it down and pedal at 6-7 RPM for 3 minutes. Repeat the sequence. Finish the cycling workout by assigning 10 minutes to a cool down session.