Top 10 Different Indoor Cycling Workouts
When it comes to indoor cycling workouts, we all want to get the most out of them for the time we are spending doing them. Many cyclists seem to jump on the spin bike just for the sake of it, then a year down the line, question why they are not getting fitter or making the progress they want.
I’m Robbie Ferri, an ultra-endurance cyclist, and personal trainer, and all these workouts I’m giving today are tried and tested by myself, and I believe them to benefit anyone. Before we get into them, it’s essential to work hard but not overdo it. Enjoy them, but don’t let them break you. Be safe and go into all the spin bike workouts in good health and fully ready and fuelled.
Why do we do different Indoor Cycling Workouts?
We develop indoor cycling workouts, do different cycling workouts and use different spin bike exercise programs for many reasons, but here’s why I think it’s vital to change it up regularly.
To be a better cyclist outdoors
Many cyclists do indoor workouts to be better outdoor so when it comes to hard effort on a group ride it will feel like easy pedaling.
To keep you motivated
New workouts are very motivating, and taking on new challenges is often really good for your fitness and your mindset.
To keep it exciting
Doing new indoor cycling workouts is also very exciting, and it keeps us training more and feeling good about getting back on the bike.
For All-Round Fitness
If we just did the same indoor training over and over again, our bodies would get used to it, and it wouldn’t be good for us. Alongside that, it would be so dull.
To use different energy systems
Our bodies have different energy systems for the different work we give them. Some systems focus on sprinting, some on endurance, and it’s essential that we work them all while doing an indoor cycling workout.
The 10 Spinning Sessions to Do At Home
These sessions were going to run through some great ideas for an indoor cycling workout you can do while on the bike. Be safe, have fun and watch yourself get stronger and stronger with your indoor training. Remember when it comes to the training it’s not all about hard efforts, keeping low resistance and riding to the right intensity is where you need to be.
Session 1: The 4/1
- Style: Interval
- Time: 60 Minutes
The 4/1 is a session I really enjoy, and I think everyone should have a go at it. I use it as an interval session. First, you start with a 5-minute warm-up. Then do 4 minutes seated with about 70% of your effort on the bike, then 1 minute standing at 100%. I repeat this 10 times, then a 5-minute cooldown.
The 4/1 is a great way to build not just your endurance but that minute power too. It’s one of the best indoor cycling workouts to do at home without needing paid subscription.
Session 2: Cadence fun
- Style: Ramp indoor cycling
- Time: 60 Minutes
A good starting point is to warm up for 5 minutes, then find a place at about 60rpm where you feel like you’re 70% of your effort level. This would be where you’re working but have enough space in the system to talk to someone normally. Then leave your resistance in the same place for the next 50 minutes. In 5 minute blocks, do 3 minutes at 60rpm, 1 minute at 70rpm, 1 minute at 80rpm. This will take 5 minutes, repeat this 10 times, then cool down.
When you train with cadence, it helps you build your legs at all different leg speeds and can benefit you in those spinning classes where you might find a lot of climbing. It will also have a great impact on pedal stroke.
Session 3: Power Ramp 5
- Style: Ramp indoor cycling
- Time: 60 Minutes
Warm-up for 5 minutes. Then in 5-minute blocks, start with very light resistance for 1 minute, the next minute add more, repeat this 3 more times until it’s hard work and what you have is a 5-minute ramp build up. Do this 10 times the cool down.
Ramps are a fantastic way to build up strength and learn how to control your heart rate.
Session 4: Endurance Hour
- Style: Endurance
- Time: 90 Minutes
Warm up for 5 minutes, sit at 70% of your max heart rate, hold it for 80 minutes, and then cool down for 5 minutes. Simple work but very effective.
You will get so much benefit from endurance miles, and they make your body much more efficient at cycling.
Session 5: Ultra Endurance
- Style: Endurance
- Time: 120 Minutes
Like above, start with a 5-minute warm-up, then 110 minutes at 70% effort, and then a 5 minute cool down. It will feel much hard but will give a fantastic endurance workout.
Make sure you stay entertained and eat some food while doing this session. It’s the longest on this list.
Session 6: 2/1
- Style: Power Intervals
- Time: 40 Minutes
Start with a 5-minute warm up. Then you’re going to do 2 minutes at about 60% effort and 1 minute at Max 100% effort. Repeat this 10 times and then a 5 minute cool down.
We love intervals, and these will be a lot of fun, take note of how hard it becomes to recover in the 2 minutes later in the session.
Session 7: 1/1
- Style: High Intensity Intervals
- Time: 30 Minutes
Start with a 5-minute warm-up, then 1 minute at 60% effort and 1 minute at 100% effort. Repeat this 10 times when you’re done, have a 5-minute cooldown, and finish.
Very aggressive intervals hence the low session time, have fun and be strong.
Session 8: FTP Style Test
- Style: Power output based
- Time: 40 Minutes
In this workout, you’re going to warm up for 5 minutes, let the legs loosen off for 10 minutes of like work around 50%. Then 20 minutes as hard as you can go before a 10 minute cool down.
All I can say is keep going till the legs say no, then go some more.
Session 9: 5/5
- Style: Intervals
- Time: 60 minutes
Start with a 5-minute warm-up, then 5 minutes, about 60% effort. After this, go for 5 minutes at 80% and repeat 5 times, then have a 5-minute cooldown.
Great session, don’t underestimate how hard it will be on the last 5-minute push.
Session 10: The Ultimate Ramp
- Style: Ramp Session
- Time: 20-40 minutes
In this workout, the ultimate ramp, the first thing you need to do is a 5-minute warm up. Then get to about 50% effort in your legs, which will feel very light. Every 5 minutes, just add what you perceive 5%-10% more effort, and do this till it gets too much, then cool down for five minutes.
Great fun, do this on a day you’re feeling good and set the bar high.
Conclusion
Working your way down this list, you’ll get some fantastic ideas of your own for indoor trainer sessions, and we recommend trying them. We all like to train in different ways, and you will find training that suits you personally on your indoor bike. Structured training on a stationary bike, or turbo trainers will benefit you in many ways like out on group rides, riding outdoors, generally speaking anywhere you need to ride a bike. Doing Specific workouts and having training plans + a good warm up and stretching before indoor cycling will really help those power numbers. Ride on!
Hi there, I'm Sayed Hamed Hosseiny, the founder and one of the authors at yourexercisebike.com (YEB). I am a former indoor cycling instructor and personal trainer with nearly 20 years of experience. With a passion for indoor cycling, I have spent years designing cycling parts, repairing, and importing exercise bikes. All the articles, tips, guides, reviews, and comparisons on YourExerciseBike.com (YEB) reflect my personal opinion and expertise in the field. I'm excited to share my knowledge with fellow exercise bike enthusiasts and help people find reliable indoor cycling information and the best exercise bike for their needs. If you have any questions or suggestion, you can contact me at sayed@yourexercisebike.com.
