3 Indoor Cycling Workouts for the Winter to Keep You in Shape

With winter fast approaching, it’s time to start thinking about how you can keep your cycling routine going without braving the cold weather. Indoor cycling workouts are a great way to stay in shape during the winter months, and recent studies have shown that they can provide significant health benefits. In this article, we’ll explore three indoor cycling workouts that are perfect for winter and backed by scientific research.

 

Workout 1: Interval Training

Interval training involves alternating periods of high-intensity effort with periods of rest or lower-intensity activity. A recent study published in the Journal of Strength and Conditioning Research found that interval training can improve cardiovascular health and endurance, making it a great choice for indoor cycling workouts. To do an interval workout, try cycling at a high intensity for 30 seconds to one minute, then cycling at a lower intensity for one to two minutes before repeating the cycle.

If you’re looking for an indoor interval training workout example, here’s one that you can try:

Warm-up:
Start with a five to ten-minute warm-up at a moderate pace to get your muscles ready for the workout.

Main set:

– Cycle at a moderate pace for two minutes.
– Increase the resistance and cycle at a high intensity for 30 seconds.
– Reduce the resistance and cycle at a moderate pace for one minute.
– Repeat this cycle of high-intensity and moderate pace for a total of six sets.
– Take a two to three-minute rest break between each set.
– Cooldown:

Finish your workout with a five to ten-minute cooldown at a moderate pace to allow your muscles to recover.

During the high-intensity intervals, make sure to push yourself as hard as you can without compromising your form. You should feel like you’re putting in maximum effort during those 30 seconds. During the moderate pace intervals, you should be able to catch your breath and recover for the next high-intensity interval.

This indoor interval training workout can help you improve your cardiovascular fitness, increase your endurance, and burn calories. With consistent training, you can achieve your fitness goals and improve your overall health. Remember to listen to your body during the workout and adjust the resistance as needed to make it more or less challenging.

 

Workout 2: Hill Climbs

Hill climbs are a great way to build strength and endurance in your legs, and they’re perfect for indoor cycling workouts. A study published in the Journal of Applied Physiology found that hill climbs can improve cycling performance and muscle strength. To do a hill climb workout, increase the resistance on your indoor bike and cycle at a steady pace for several minutes, simulating a climb. Rest for a minute or two between climbs before repeating the cycle.

Warm-up:
Start with a five to ten-minute warm-up at a moderate pace to get your muscles ready for the workout.

Main set:

– Begin by increasing the resistance on your indoor bike and cycling at a steady pace for two minutes, simulating a hill climb.
– After two minutes, reduce the resistance and cycle at a moderate pace for one minute.
– Repeat this cycle of hill climb and moderate pace for a total of five sets.
– Take a two to three-minute rest break between each set.
– Cooldown:

Finish your workout with a five to ten-minute cooldown at a moderate pace to allow your muscles to recover.

Remember to listen to your body during this workout and adjust the resistance as needed. You can increase or decrease the resistance to make the workout more or less challenging. To make the workout more challenging, you can increase the resistance and/or increase the duration of each hill climb set. To make the workout less challenging, you can decrease the resistance and/or decrease the duration of each hill climb set.

This indoor training hill climb workout can help you build strength and endurance in your legs, which can be useful for outdoor hill climbs during the cycling season. With consistent training, you can improve your cycling performance and achieve your fitness goals.

 

Workout 3: Tempo Training

Tempo training involves cycling at a consistent, moderate intensity for an extended period of time. A recent study published in the European Journal of Applied Physiology found that tempo training can improve endurance and VO2 max, which is the maximum amount of oxygen your body can use during exercise. To do a tempo training workout, cycle at a steady pace for 30 minutes to an hour, maintaining a heart rate of 70-80% of your maximum heart rate.

If you’re looking for an indoor tempo training workout example, here’s one that you can try:

Warm-up:
Start with a five to ten-minute warm-up at a moderate pace to get your muscles ready for the workout.

Main set:

– Cycle at a steady pace that’s slightly faster than your usual pace for ten minutes.
– Take a two to three-minute rest break.
– Repeat the cycle of ten minutes at a faster pace and two to three-minute rest break for a total of three sets.
– After completing three sets, cycle at a moderate pace for five to ten minutes to cool down.

During the ten-minute sets, try to maintain a steady tempo that’s slightly faster than your usual pace. You should be able to complete the set without feeling completely exhausted, but still feel like you’re pushing yourself. During the rest breaks, take deep breaths and allow your muscles to recover before starting the next set.

This indoor tempo training workout can help you improve your endurance and speed on the bike. With consistent training, you can increase your tempo and perform better during outdoor rides. Remember to listen to your body during the workout and adjust the tempo as needed to make it more or less challenging.

 

Final Words

Indoor cycling workouts are a great way to stay in shape during the winter months, and recent studies have shown that they can provide significant health benefits. Whether you’re looking to improve cardiovascular health, build strength, or increase endurance, there’s an indoor cycling workout that can help you achieve your goals. Remember to listen to your body and adjust your workouts as needed to ensure that you’re getting the most out of your indoor cycling routine. With dedication and hard work, you can stay in shape all winter long.