by Clarissa Hartley

While squats, lunges, and Pilates remain popular go-tos for lower body workouts, it’s time we highlight another titan of toning: indoor cycling. It’s the perfect solution for those evening crunch times after you put the kids to bed or dawn riser workouts. It offers a pragmatic and safer alternative to outdoor cycling, eliminating the risk of traffic problems or weather-induced delays. The result? An un-interrupted cardio workout with added focus on sculpting your lower-body, bringing you closer to your dream physique, right in the comfort of your own home.

This indoor cycling workout, introduced by a celebrated fitness powerhouse, is designed to escalate your aerobic capacity, spruce up your fitness levels and burn fat. Initiating with a five-minute moderate effort followed by an eight-minute escalated effort, this routine offers you all the right ingredients for an exhilarating workout. Post a brisk recovery, the main ensemble unfolds with intense sprints and demanding interval stages that promise to bring about noteworthy results.

We’ve based this session around the Rate of Perceived Exertion (RPE) scale, an easy-to-follow workout gauge that hinges on your body feedback sans any technologically driven heart rate or power output data.

Indoor Cycling Workout Breakdown

The entire workout is approximately 60 minutes long:

Warm-up

5 min at RPE 5

8 min building to RPE 8

2 min dropping back down to RPE 5

Sprint Stage

3 cycles of:

• 6 sec. at RPE 10
• 1 min at RPE 6

Interval Stage

3 cycles of:

• 10 sec. at RPE 8 / Recovery 50 sec. at RPE 5 (repeat 10 times)
• 4 min. at RPE 5 (recovery)

Cool Down

4 min easy spinning at RPE 4

For those passionate about indoor cycling, there’s an exciting piece of equipment revolutionizing the market with its remarkable resistance system. This exciting piece of gear, launched in July 2020 is poised to take the rider’s experience to the next level, comes with a wider resistance range, faster adaptability to third-party apps, and crisper gear changes, elevating the precision of your workout, a perfect addition to your home gym this season. Check out your finance options for this incredible experience, priced at £1,899.99.

Look no further; elevate the comfort of your home workout, and let’s cycle towards a fitter future.

indoor cycling, effective workouts, lower-body sculpting, rate of perceived exertion, home workouts, fitness