Is indoor cycling a real workout, or just spinning your wheels? 

Who doesn’t dread the winter time, as it means more time riding indoors instead of taking in the views in the great outdoors. 

Truth be told, sometimes hopping on the trainer is a lot more efficient than bundling on the layers to brave the Minnesota cold (not to mention avoiding icy roads & paths)!

With winter in full swing (or maybe you just prefer the predictability of indoor riding), it’s time to talk about how to make the most out of your indoor cycling sessions. 

Is Indoor Cycling a Real Workout?

We’re going to cut to the chase: Yes! Indoor cycling is a real workout.

Let’s face it—when the weather turns freezing, staying indoors is tempting. No stoplights, no bad weather, no traffic. 

It sounds pretty great, right?

But indoor cycling isn’t without its challenges. There are fewer saddle breaks. Boredom can creep in. And let’s be honest—staring at a wall or your computer screen for an hour gets old.

The good news? Indoor training can be fun. You just need the right approach.

Focus on these three things to get the most out of your sessions:

1. Your setup.
2. Staying engaged.
3. Your workout structure (bonus – workout samples)

Setting Up Your Indoor Training Space

Here’s the deal: you don’t need a complicated setup, but there are a few essential things you should consider.

• The Essentials:
  • A trainer or set of rollers (smart or dumb).
  • A fan or two (this is not optional, this is essential for your performance and comfort. Think of it as a bit of headwind!).
  • A mat to catch all that sweat—also a towel for yourself and one to also protect your bike from the corrosive aspect of sweat.
  • A good pair of bibs. Skip those old and worn out ones. Treat yourself to a good quality pair since it is a lot of time in the saddle…your sitbones will be happier!
• The Set Up:
  • Make sure to position your device or screen at eye level. Your neck and shoulders will thank you!
  • This is a good reminder to make sure your bike fit is dialed in. Maybe this is a good time to go review your fit with a professional.
• The Space:
  • This one matters, as this inviting environment will get you motivated to get on your bike. We know, cycling indoors is not the same as outdoors, so make it engaging. Proper lighting, motivating music, or your favorite Netflix series can help turn the grind into something you look forward to.

Staying Engaged and Avoiding Burnout

Let’s face it—staring at a blank wall while pedaling is no one’s idea of fun. Keep things interesting to stay consistent:

• Join a Virtual Community: Like PowerFix! Platforms like TrainerRoad are where we host all of our online cycling classes. Zwift and TrainingPeaks Virtual also offer group rides, races, and even virtual coffee stops.
• Break It Down: Short on time or want to avoid boredom? Do a quick, high-intensity session or break your 1 hour ride into 30 minute sessions.
• Schedule Recovery: Whether it’s a light walk outside to get a little break from the trainer or just a full day off.
• Mix It Up With Off-Bike Workouts: Incorporate mobility routines and strength training to complement & enhance your riding. This is a great time of the year to do so!

How to Make Every Ride Count:

All cyclists (and humans) are faced with the same limiting factor – time!

As coaches, we work with many of you who see indoor training as a way to maximize your training time while getting the most return from your 1-hour workout.

Train smarter, not harder. 

Here are a few workouts you can start implementing to your indoor routine. While these are great workouts, they’re only just the beginning! If you’re looking for a bit more structure and personalized guidance, it might be the perfect time to explore coaching or our customizable training plans.

For now, these workouts will help you kickstart your indoor training with a bit more purpose and sense of direction!

Indoor Cycling Workouts Under 1 Hour:

Time is limited, so let’s focus on smart training.

Who doesn’t want to increase their FTP (Functional Threshold Power)? 

It’s basically the fitness version of finding money in your pocket!

1. Threshold 5 x 5’s:

   
   A key aspect to improving your cycling performance is to improve your Functional Threshold Power (FTP). Simply said, FTP refers to the ‘maximal sustained power’ a cyclist can withstand for an extended period, approximately one hour.

Incorporating intense intervals at or above threshold power, followed by short recovery, can enhance riding performance. Training at this level promotes adaptations like improving fatigue resistance, increasing mitochondrial function, and oxygen utilization. With properly planned progression, the interval’s length in time can gradually build toward sustained and continuous threshold efforts.

This workout is designed to elevate your FTP and fatigue resitance—vital for endurance races and elevated pace group rides.

• Warm-up: 20 minutes of easy spinning with 2 x 1-minute high spin up
• Workout: 5 x 5-minute efforts at 100-105% of your FTP (RPE 7-8)
• Rest: 1 minute between efforts
• Cool Down: 5-10 minutes

For this threshold workout, aim for an intensity level of 7-8 out of 10 on the RPE (Rate of Perceived Exertion) scale.

2. High-Intensity Interval OverUnders:

   
   For shorter, more intense sessions, you can opt for 1-minute acceleration followed by 2-minutes of sustained but lesser effort. Focus on high power while maintaining form and efficiency.

OverUnder Intervals are a lactate threshold workout that incorporate accelerations over your FTP, while maintaining sustained efforts (tempo) where you have a small opportunity to recover in between surges. These intervals enhance lactate shuttling and buffering at threshold intensity or above, boosting anaerobic capacity for higher power output with greater efficiency.

More importantly, as an indoor workout, the alternating intensities make it more engaging.

• • Warm-up: 10-15 minutes of easy spinning
  • Workout: 1 minute surges at 105-110% of your FTP (RPE 8-9), followed by 2-minute at tempo, 75-85% (repeat 3x through)
  • Rounds: 2-3 rounds depending on your fitness level
  • Rest: 3 minutes between each round
  • Cool Down: 5 minutes of easy spinning

This workout is great for building power, stamina and that “mental toughness” for those higher-intensity outdoor rides.

3. Fast Pedal:

   
   These drills are perfect to add in during an endurance workout to improve leg speed, pedal stroke efficiency and neuromuscular coordination, all essential for efficient pedaling and rapid accelerations.

• Warm-up: 10-15 minutes of easy spinning
• Workout: 3-5 x 1-minute high-cadence (90-105 RPM) efforts at RPE 5
• Rest: 2 minutes of moderate-cadence recovery between efforts
• Cool Down: 5-10 minutes

Use a light enough gear to keep resistance low but not too low either. Focus on smooth pedaling, keeping your upper body calm, stable pelvis while avoiding bouncing n the saddle. Progress to 3-minute efforts with 5-minute recovery as you build capacity.

4. One Leg Pedal Drills:

   
   One leg pedal drills are fundamental in helping cyclists focus on developing a smooth, circular pedal stroke. By isolating one leg at a time, it encourages full-range pedal motion, preventing “dead spots” in your pedal stroke that negate your power. 

It can highlight and improve imbalances while allowing you to correct any weaknesses or inefficiencies you may have. The best part? They’re perfect for indoor trainer rides.

• Warm-up: 10-15 minutes of easy spinning to get the legs moving and blood pumping.
• Workout: 3-5 x 1-minute one-leg pedaling efforts (alternating legs). Choose a moderately-hard gear while aiming for a cadence of 80-90 RPM. Aim for 1 minute on each leg, then rest for 2 minutes of moderate-cadence spinning between efforts.
• Cool Down: 5-10 minutes of easy spinning to flush out the legs and reduce muscle tension.

Final Thoughts:

Is indoor cycling a good workout? HECK YES!

Indoor riding isn’t just about spinning your wheels—it’s a tool for success on & off the bike. 

From optimizing your setup to mixing up your workouts, a few tweaks can turn a sufferfest into a breakthrough indoor cycling season.

Need a hand structuring your indoor training? Or want to set up a free 15 minute discovery call? Whether it’s advice on your setup, personalized workout plans, or some motivation to keep pedaling, we’ve got you covered. 

After all, it’s not just about training harder—it’s about training smarter.