5 Step Indoor Cycling Workouts for Improving Cycling Endurance

Indoor cycling workouts are not that different from outdoor cycling workouts. All you need to do is know how to set your stationary bike appropriately to mimic any existing outdoor cycling workout. In this article, you will learn about one of the many indoor cycling workouts you can do to improve your cycling endurance.


In this indoor cycling workout, there are 5 steps you need to follow, here are the steps:

1. Do some warm up exercises first.

Warming up is important in any sport. You need to warm up so as to prepare your body for the cycling workout you are about to do. To do this, you could do some stretching so as to stretch your muscles especially, your leg muscles. Doing some jogging can also help to get blood flowing in your body. Just do any warm up exercises you know of to prepare your body.

2. Set the resistance level of your stationary bike.

To improve your cycling endurance, you need to set the resistance of your bike relatively moderate. This is to ensure that it is easy to pedal but at the same time not too easy. This all depends on you, just set it appropriately. Make sure that the pedaling gives you some resistance but not too much that becomes difficult to pedal.

3. Determine the time you are going to ride on your stationary bike.

Cycling endurance involves riding over long distances and having the stamina to do it. This means that you will need to ride for long periods of time. This requires that you have good oxygen uptake levels. To incorporate this in your workout, you need to set the time you ride from between 1 – 3 hours of continuous riding. This may seem difficult for most people, and my recommendation for beginners is to start by riding for about 20 – 30 minutes at first and then increase the period you ride over time.

4. Ride your stationary for the set time.

If you decide to ride for maybe 30 minutes, ride continuously and at a good consistent pace for the 30 minutes.

5. Repeat this routine over a period of 1 week.

Your goal for each week is to exercise for a period of at least 6-8 hours. This means that for example, if you train for 1 hour in each daily session, then you should repeat this exercise 6 times during a period of 1 week so as to clock in 6 hours (1hour x 6times).

The more times you do this workout the better you will get. Whatever indoor cycling routines you do, ensure that you take enough water during your training session so as to regulate your body temperature. Do not overlook this. It is as important as the training itself.

One more important thing you need to consider is to get an indoor cycling shoe, to learn about their benefits to your indoor bike workouts, click on the following link indoor cycling shoes.

All the best with your cycling training

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2 Responses to 5 Step Indoor Cycling Workouts for Improving Cycling Endurance

  1. BrentM says:

    These all sound like excellent exercises for increasing cycling endurance.

  2. Max says:

    I truly enjoy reading on this website , it holds great content .