Indoor cycling is a fantastic way to get a great cardiovascular workout at home, any time of the day or night. With the right equipment and a creative approach, you can get a stunning cycling experience right in your own home. In this article, we’ll take a look at everything you need to know about indoor cycling. You’ll learn the basics of indoor cycling, how to set up a home cycling setup, and the many benefits of cycling indoors.

History of Indoor Cycling

Indoor cycling has been around for many years, although its popularity has grown significantly over the past few decades. The trend began in the 1970s when fitness instructors developed the idea of indoor cycling classes to give people a high-intensity workout. It soon became a popular way for people to get in a good cardio workout without having to worry about inclement weather or square with the time restraints of a gym.

Today, indoor cycling classes are available virtually everywhere and many people use stationary bikes at home. Indoor cycling machines come with a variety of features and levels of difficulty, making it easy to get a great bike ride anytime, day or night.

Benefits of Indoor Cycling

Indoor cycling has a host of benefits that make it ideal for home workouts. Here are just a few of the benefits associated with cycling indoors.

  1. Low Impact – Even though you’re giving your body a good cardiovascular workout, you’re avoiding the jarring movements of outdoor cycling. This is particularly beneficial for older people and those with joint pain.

  2. Burn Calories – Indoor cycling is one of the most effective forms of cardiovascular exercises when it comes to burning calories. Some studies even show that it’s more effective than outdoor cycling due to the high-resistance environment offered by most indoor bikes.

  3. Stress Relief – Just like outdoor cycling, indoor cycling is an excellent form of stress relief. In addition, the time spent on the bike gives you time to think, relax and just forget about everything else.

  4. Easy Setup – All you need for indoor cycling is a good quality bike and some space for it. You can easily find a bike that fits your needs and store it in a corner until you need it.

  5. Can Be Fun – With some creative approaches, indoor cycling can be exciting, fun and rewarding. You can simulate hill climbs, try different routines, and just let your imagination take over.

How to Set Up an Indoor Cycling Setup

Setting up an indoor cycling setup is pretty easy. You’ll need an appropriate bike that has a few key features, as well as a dedicated home workout area.

Choosing the Right Bike

The first part of setting up an indoor cycling setup is choosing the right bike. Look for a bike that is light, comfortable, and has enough resistance to challenge you. It’s also important to choose a bike that fits your body and has easy-to-understand settings and adjustments.

Types of Indoor Bikes

There are two main types of indoor cycling bikes – classic and modern.

Classic Bikes

Classic indoor cycling bikes are designed to mimic the feel of a real-world bike. They come with all the features you’d expect from a traditional outdoor bike, including adjustable resistance, multiple gears, and frame geometry.

Modern Bikes

Modern indoor cycling bikes are equipped with a lot more features than classic bikes. They typically have pre-programmed workouts, digital displays, and Bluetooth capabilities.

Establishing an Exercise Space

Once you’ve settled on a bike, it’s time to create a dedicated exercise space. You should pick a space that’s out of the way but has enough room for you to move around freely. If possible, opt for a space that has a floor mat to absorb vibration and noise. You’ll also want to make sure the temperature of the space is comfortably cool.


Once you have a bike and a space, you’ll need to make sure you have the right accessories. For example, you may need a bike lock, a small computer monitor, a heart rate monitor, and a large fan for hot days. With the right accessories, you can focus on the ride and get the most out of your indoor cycling workout.

Getting Your Body Ready for Indoor Cycling

Before you begin cycling indoors, it’s important to make sure your body is ready. Proper stretching and warm-up exercises are essential for cycling indoors, as your body needs to be able to move properly to get the most out of the workout. Take the time to do some light stretching or aerobic activity to warm up your muscles before starting.

Once you’re done, do a few minutes of calisthenics and light stretches. This will help to loosen your muscles and get them ready for the ride. Make sure to finish your warm-up with a few easy pedal strokes to check the feel of the bike.

Indoor Cycling Workouts

Indoor cycling workouts are a great way to challenge yourself and push the boundaries of the bike. Here are a few of the most popular indoor cycling workouts that you should try.

Interval Training

Interval training is a great way to challenge yourself and build up your endurance levels. All you have to do is alternate between two different speeds – a fast and a slow pace. Start with a five-minute warm-up and then up your speed for one minute, before slowing down again for a few minutes. Continue to alternate between speeds for the duration of your workout, and then finish off with a cool-down.

Hill Sprints

Hill sprints are a great way to build up your leg strength. You’ll need to adjust the resistance settings to simulate a hill climb and then pedal as fast as you can. Once you reach the top of the hill, lower the resistance to simulate going down the other side. Keep alternating between hill climbs and downhill sections for the duration of your workout.

Endurance Training

Endurance training is a great way to build your stamina and keep you motivated during your indoor cycling workout. Increase your resistance and then pedal at a steady pace for a few minutes. The key is to maintain the same steady pace and focus on pushing your limits.

Indoor cycling is a great way to get a high-intensity, low-impact workout in the comfort of home. With the right equipment and knowledge, you can set up an ideal indoor cycling setup and reap the many benefits associated with cycling indoors. From helping you burn calories and improve your fitness to giving you time to relax, indoors cycling can be an enjoyable way to stay fit and active.