Indoor cycling is inherently time-efficient. But with good structure, you can squeeze even more out of your training.
That doesn’t mean you should max out the intensity every time you step on the bike, although that’s unfortunately the reality with guided classes, whether they’re presented in a spinning class or brought to your home via your bike’s screen. This often results in burnout and stagnation.
There’s a better way to train, and it’s possible to achieve a high fitness level with indoor cycling in under 4 hours per week.
Why Busy Professionals Struggle to Stay Consistent with Training
If you are career-focused or an entrepreneur, then your workload is basically unlimited. There’s hardly a time when you can confidently say: “I’m done for today”. It’s not surprising, then, that workouts often fall by the wayside for more urgent commitments. And before you know it, you don’t miss only a day or two of training, you forego weeks with the result that your fitness is crumbling and along with it your overall health and wellbeing.
Here’s what I suggest: Make your workouts your #1 priority. That doesn’t mean you should spend more time working out than doing work, but it does mean you fit in a 30-minute workout no matter what. You’ll realize that busy-ness often serves as an excuse for not working out. If you genuinely can’t commit 30 minutes a day to training, you may need to reconsider your life priorities. Additionally, there is growing evidence that regular exercise enhances productivity in the workplace.
Why Indoor Cycling is Convenient and Time-Efficient
Endurance activities are known to burn the most calories per hour. Running, cycling, swimming – in that order. What keeps people from running is pre-existing orthopedic issues or the general fear of getting injured, as each stride forces a multiple of one’s body weight upon the hip, knee, and ankle joints. Swimming, on the other hand, is light on the joints but requires a commute to a swimming pool and is a highly technical sport. Cycling doesn’t have any of those downsides.
Additionally, indoor cycling is vastly more time-efficient than outdoor cycling. A stationary bike provides constant resistance, whereas riding outdoors, particularly on flat and downhill sections, the pedal resistance is significantly reduced. Case in point, I keep my easy indoor rides at a constant wattage, resulting in 130-140 beats per minute (bpm). My outdoor rides average a mere 110 bpm even though I ride a mountain bike through rugged, hilly terrain.
Another benefit is the convenience of being independent of weather conditions. Sweaty hot summer days or freezing temperatures during winter: no problem. You ride that bike from the comfort of your home. I’m not saying you shouldn’t take your rides outdoors sometimes, but it’s nice having the fallback option of an indoor bike. Besides, it’s comforting to know you won’t crash your bike – ever.
How Often Should You Ride
I consider the minimum training frequency for indoor cycling to be 3 times per week. While it is true that even 1 or 2 cardio sessions are better than not working out at all, it’s nearly impossible to attain and maintain a higher fitness level. However, there are casual riders who combine 2 indoor cycling workouts with running or other training modalities.
The most common workout frequency is 3 – 4 rides per week. I consider four rides per week the sweet spot for the majority of indoor cyclists, as it enables two intense workouts that can be balanced with a mid-week easy session and a long ride on the weekend. That also leaves 3 days where you can schedule strength training sessions without having to train twice a day.
For leaderboard-driven riders, training volume is crucial, which requires riding the bike 6-7 times per week. While the workout structure is comparable to a lesser number of rides per week (2 intense rides, 1 long ride), the added volume of easy sessions allows for harder key sessions and longer long rides.
But it’s not just the number of training sessions that matters. As a business traveler myself with a stressful schedule and frequent time zone changes, I often resort to daily 30-minute easy rides, albeit easy ones that help me stay balanced.
2 Indoor Cycling Workouts to Increase Energy
Our bodies were not designed to spend 8+ hours a day sedentary in front of a laptop or in an office. Our ancestors chased animals in the Savannah, and the very reason we exercise is to combat the lack of movement we experience in our modern-day life. Therefore, intense rides to the rescue. They push your adrenaline and leave you energized for hours even after you’ve finished your ride. Intense training sessions are a great way to start your day or give you a boost mid-afternoon.
Interval Rides
Interval rides are sessions where intense efforts are alternated with recovery periods, with a work-to-recovery ratio of 1:1. While it’s a hard effort, you must also pace yourself so that you can hold that intensity for all intervals without losing steam. You should leave the session with an additional interval in the tank, if pressed for it.
- 5 – 10 min WU
- 5x 3 min @ 95% of HRmax w/ 3 min easy
- 5 – 10 min CD
Tempo Rides
Tempo rides are steady efforts at a lesser intensity than an interval session, but the efforts are longer. Intervals may be the better workout to increase your aerobic power, but tempo sessions enhance your stamina – your ability to maintain pace for longer by increasing your lactate threshold.
- 5 – 10 min WU
- 20 – 30 min @ 80% of HRmax
- 5 – 10 min CD
2 Indoor Cycling Workouts to Combat Stress
On the other hand, intense training sessions can add stress, and it’s essential to note that your body doesn’t distinguish between work-related and workout-related stress. Both raise your cortisol levels. For that reason, the answer isn’t always to push through with intense rides. Professional cyclists spend 80 percent of their time in easy mode, and so should you.
Easy Rides
Easy rides are Zone 2 training and typically last 30 – 60 minutes. On the shorter side, a good time for such a session is during your lunch break to clear your head. But easy rides are also helpful after a long workday, as they don’t rev up your sympathetic nervous system the way intense workouts do. You want to be able to sleep, after all.
- 5 min WU
- 30 – 60 min easy
Long Rides
Long rides are typically also Zone 2 training, although for advanced riders, they can also come in the form of progression rides. Their primary purpose is to enhance your general endurance. Long rides are useful over the weekend when time constraints are less of an issue. You may even opt for an outdoor right if the sun is out.
- 5 min WU
- 60 – 90 min easy
How Coaching Helps Busy Riders Find Balance
Structuring a balanced training week and with a month-to-month progression can be overwhelming. Achieving fitness goals without burning out, particularly in conjunction with a hectic work schedule, requires the principles and methods of exercise science. Indoor cycling may be a simple sport, but that doesn’t mean training should be simplistic.
If you need help with guided training that suits your work-life calendar, consider my coaching services.
