Indoor cycling has been experiencing a real comeback in recent years – not only in gyms, but especially in the home. Since the boom in home gyms and the search for effective training methods for the home, indoor cycling has become a real favorite among endurance sports.
But what makes training on an indoor bike so effective? What benefits does it offer for health, endurance, and fat burning? And how can you optimally design a structured indoor cycling workout with Atletica equipment ? In this guide, you'll learn everything you need to know about pedaling and other activities.
1. What is indoor cycling anyway ?
Indoor cycling, also known as pedaling, is an intense endurance workout on a stationary bike. Unlike traditional exercise bikes or ergometers, an indoor bike offers more resistance levels, a more athletic seating position, and often the option to pedal from the saddle – just like a real road bike.
Indoor cycling is typically done in intervals, often accompanied by music, and can be done both in a gym and at home. The intensity of the workout can be individually adjusted, making it ideal for all fitness levels.
Indoor cycling is also increasingly being used in the rehabilitation sector – controlled movements without shock make it the ideal method for a gentle (re-)entry into training.
2. Benefits of indoor cycling training
High calorie consumption: Depending on intensity and body weight, up to 600 calories can be burned in 45 minutes.
- Gentle on the joints : Ideal for people with knee or hip problems as there is no shock load.
- Cardiovascular strengthening : Promotes endurance and improves heart rate regulation.
- Muscle strengthening : The leg and buttock muscles in particular are strengthened.
- Flexibility : Weather- independent training – anytime, in any weather.
- Motivation : Music or virtual classes make training more fun .
- Stress relief : The steady movement and sweating help you relax.
- Improving mental fitness: Focus, endurance and determination are trained.
3. What types of indoor bikes are there?
a) Pedaling Bike
- High-mass flywheel
- No idle: pedals move with the flywheel
- Perfect for interval training and high intensity
b) Speed Bike / Race Bike
- Very sporty seating position
- Road bike - like
- For ambitious athletes and intensive training
c) Ergometer / exercise bike
- Comfortable seat
- Electronic resistance control
- Good for beginners or rehabilitation
d) Smart bikes with app connection
- Training control via app (e.g. e.g. Kinomap, Zwift)
- Ideal for gamification and virtual tours
e) Compact bikes for small spaces
- Foldable models for limited space
Tip : If you want more motivation through technology, consider a smart bike. Atletica offers high-quality indoor bikes in various designs – from classic to digital.
4. Indoor Cycling & Fat Burning
Anyone looking to lose weight or specifically reduce body fat is well advised to try indoor cycling. The mix of intervals and endurance boosts the metabolism. Combined with strength training (e.g., weight training) The effect can be further enhanced (e.g. with dumbbells from Atletica).
Effective training approach:
- 2–3 times per week 30–45 minutes
- Pulse range: 65 –80 % of maximum heart rate
- Combination with strength training for sustainable results
The so-called "afterburn principle" also applies to indoor cycling: After an intensive workout, the body continues to burn calories for hours – perfect for long-term reduction of belly fat and overall more energy in everyday life.
5. This is what an ideal indoor cycling workout looks like
Sample plan (45 minutes):
- Warm-up (5 min): Easy pedaling, low resistance
- Main part (35 min) :
- 5 min moderate ride
- 3 min high resistance while standing
- 2 minutes of easy driving
- 5 min sprint intervals (30 sec sprint / 30 sec easy)
- 10 min uphill ride (increasing resistance)
- 10 min endurance phase in the middle range
3. Cool-down (5 min): Slowly cool down, don't forget to stretch afterwards
Alternatives :
- Tabata training (20 min): 20 seconds of exercise, 10 seconds of rest – 8 rounds per block
- Fartlek : Alternating fast and slow sections without a fixed plan
- Pulse-based training: controlled by heart rate for maximum effectiveness
6. Indoor cycling in the home gym with Atletica
Atletica's indoor bikes are robust, quiet, adjustable, and offer various resistance levels —ideal for every training level. A comfortable entry-level model with a magnetic braking system is ideal for beginners. Ambitious athletes opt for a model with a heavy flywheel and racing bike geometry.
Additional equipment for your indoor cycling setup:
- Dumbbells or kettlebells : For supplementary strength training
- Exercise mat : For stretching and core exercises afterwards
- Fascia roll : For regeneration
- Resistance bands : For warm-up and mobility exercises
- Bluetooth heart rate belt: For precise training control
A harmonious setup ensures greater motivation and consistency . Especially in a home gym, it's important to create a pleasant environment with good ventilation and music options.
7. Avoid common mistakes
- Incorrect seat height : Leads to knee pain or inefficient training
- Too much resistance: Increases risk of injury
- No structure: Unplanned units bring little progress
- No regeneration: Even during cycling training the body needs breaks
- Lack of variation: Always the same intensity leads to plateaus
Solution : Check your setup before every workout, plan specifically, and listen to your body . Use training apps or workouts from professionals as a guide.
8. Indoor cycling for special target groups
a ) Beginners
- Start with short, moderate sessions (20 – 30 min)
- Focus on technique, posture and even load
b) Advanced
- More intensive intervals
- Combined units with strength exercises
c) Seniors
- Low entry, individually adjustable
- Gentle on the joints and safe
d) Endurance athletes
- Perfect supplementary training for runners or triathletes
Conclusion: Indoor cycling as a top workout
Indoor cycling is much more than just cycling in your living room. It's an effective, motivating, and flexible workout that promotes endurance, fat burning, and heart health. With the right indoor bike from Atletica and a well-structured training plan, you can achieve your goals – whether it's weight loss, performance improvement, or simply more exercise in your daily life.
Combined with suitable equipment like dumbbells, foam rollers, and training mats, your home workout becomes a holistic experience. Start now – your indoor cycling workout is waiting for you!
