Indoor Cycling: Get the Most Out of Your Class

It's wet, cold and dark early outside, but you don't want your endurance to hibernate too? Then Indoor Cycling is exactly right for you. On the stationary bike you train regardless of the weather, easy on your joints, and with an energy you rarely reach alone at home. The music sets the pace, the coach guides you through climbs and sprints, and the group pulls you along.

Many people hesitate before their first class because they fear they won't be able to keep up. This worry is unfounded: in indoor cycling you set your own resistance. Nobody sees how hard you pedal, and everyone rides at their own pace. In this article you'll learn what indoor cycling does for you, how to set up your bike correctly and what your first weeks can look like.

What indoor cycling does for your body

Indoor cycling is primarily an endurance workout. Your heart, circulation and lungs are challenged, and your body learns to use oxygen more efficiently. At the same time your legs work intensely, especially the thighs, glutes and calves. When standing and at high resistance, your core and arms help with stabilisation.

The most important benefits at a glance:

• Easy on the joints: Unlike running, there is no impact load, which relieves knees and hips.
• Flexible intensity: You can adjust the workout to your daily form at any time via the resistance.
• High energy expenditure: One intense hour burns a lot of energy and supports you if you're aiming for a calorie deficit.
• Motivation from the group: Music and riding together make it easier to stick with it.
• Variety: Intervals, long climbs and sprints ensure that no class is like another.

Many cycling classes are built as interval training. Why this alternation of effort and recovery is so effective is explained in the article What is HIIT training?.

Setting up the bike correctly

Good setup is the foundation for a comfortable and safe workout. Arrive a few minutes early before your first class and ask the coach to help you. These points are crucial:

1. Saddle height: Stand next to the bike. The saddle should be roughly at the height of your hip bone. On the bike, your knee should be slightly bent at the lowest point of the pedal stroke, not fully extended.
2. Saddle position forward and back: When the pedals are horizontal, your front knee should be roughly above the pedal.
3. Handlebar height: To start, the handlebars may be level with or slightly higher than the saddle. This keeps your back relaxed.
4. Secure your feet: Tighten the pedal straps or clip in with suitable shoes. Your feet should not slip.

If something pinches, it's better to correct it once more. Small adjustments make a big difference.

Indoor cycling for beginners: your first four weeks

You don't have to ride every class at full power right away. A gradual build-up protects you from overload and helps you keep enjoying your training.

Weeks 1 and 2: arriving

Attend one class per week and ride deliberately at a moderate pace. A good guideline: you break a sweat but can still speak short sentences. During sprints or climbs you may keep the resistance lower than suggested.

Weeks 3 and 4: increasing

When you feel comfortable, you can increase to two classes per week. Now try riding more intensely in individual intervals and joining short passages standing up. There should be at least one day of rest between two cycling sessions.

Add strength and mobility

Cycling mainly trains your legs and your endurance. To keep your body balanced, a full-body training session is also worthwhile, which strengthens your back, chest and shoulders. If you're just starting out, you'll find a good weekly structure in our beginner training plan.

What you should bring

With the right equipment you'll ride more comfortably. Pack these items in your gym bag:

• a filled water bottle, because you will sweat
• a towel for you and one for the bike
• breathable clothing, ideally fitted trousers without flapping legs
• shoes with a firm sole or cycling shoes, if the pedals are equipped for them

Don't eat anything heavy before the class. A small snack one to two hours beforehand is usually enough.

Common mistakes and how to avoid them

Even experienced riders sometimes slip into mistakes. Watch out for these points:

• Too little resistance: If you bounce on the saddle at a high cadence, increase the resistance a little.
• Tense upper body: Keep your shoulders loose and hold the handlebars without force.
• Rounded back: Tilt your pelvis slightly forward and keep your back long.
• Too much, too fast: It's better to build up in small steps.
• No cool-down: At the end of the class, keep riding easily for a few minutes and then stretch your legs.

Frequently asked questions

Is indoor cycling suitable for beginners?

Yes. Because you control the resistance yourself, you can ride along at your own pace in every class. Simply tell the coach that you're new.

How often should I do indoor cycling?

For getting started, one to two classes per week are ideal. Later, depending on your goals and recovery, you can increase to two to three sessions.

Will cycling give me thick thighs?

Indoor cycling is an endurance workout. It tones and strengthens your legs, but significant muscle growth usually does not result from it.

Conclusion: get on and ride

Indoor cycling is a versatile, joint-friendly workout that carries you through the winter. Set up your bike carefully, start moderately and build up step by step. At update Fitness, group classes are included in your membership. You can find out everything about the class format on the page for the cycling class, and in the group class schedule you'll find the next class near you. Not a member yet? Then book your free trial workout and get to know update Fitness without obligation.