Sports StrengthEnduranceToning

How to get the most out of indoor cycling on an exercise bike

Sports StrengthEnduranceToning

How to get the most out of indoor cycling on an exercise bike

 | By Holly Trueman | @hollytrueman

Sitting on an exercise bike that’s facing a brick wall sounds extremely dull to many of us - especially when compared to pedalling in the fresh country air surrounded by beautiful scenery. But with rainy days and busy schedules, indoor cycling is often the best option for a super-sweaty workout.

Here’s how to get the most from your indoor cycling workout:

1) Fat burning ride

First things first, spin steadily on the bike for 5 minutes, gently raising your heartrate and gradually preparing those muscles for some hard work.

Once you’re all warmed up, grab a timer and pedal as hard and fast as you can for 30 seconds. Now pedal steadily for 3 minutes and repeat once over.

After this, do your 30 second sprint but this time reduce your recovery spin to 2 ½ minutes. Once you’ve repeated this once, sprint again and reduce your recovery time by a further 30 seconds. Repeat this once and prepare to feel the burn!

To finish, spin steadily for 5 minutes and then stretch your legs out.

This high-intensity interval session will boost your metabolism and burn a load of calories! And the best part? It only takes 30 minutes!

2) Drill ride

Start by gently pedalling for 5 minutes. This is going to warm those legs up and reduce the risk of injury.

Once you’re all warmed up, you’re going to start with some isolated leg training. To do this, you’ll need to unclip one foot and rest it on the frame of the bike. Now you’ll need to pedal using only your left leg for 30 seconds before switching feet and pedalling using only your right leg for 30 seconds. Follow this with a recovery 1 minute spin (using both legs) before repeating the circuit three times. This isolated training is sure to have your thighs on fire.

3) Cadence training workout

Next up is a spot of cadence training. Start by cycling for 2 minutes straight, aiming to keep your cadence at 100 rpm. After this, bump your rpm to 110. Try to keep it here for a further 2 minutes before recovering with a minute or so of steady spinning. Now repeat this circuit 3 times...WARNING: your legs will be burning, so be sure to cool down with a steady 5-minute spin and some stretching.

So, next time you find yourself on an exercise bike, fear not! With these short yet intense workouts, there’s no time to get bored!