Indoor cycling training has become the craze in recent years, and it is for good reason. Training indoors serves several different purposes and provides benefits to riders of all levels. 

For many, myself included, the only time they dedicate to indoor cycling training is during the long, cold winter months when there is literally no other option. But let me tell you, the indoor trainer or “stationary bike training” is a much more versatile tool than you may think. Training indoors can significantly improve your fitness, endurance, and even your mental toughness. 

If you find riding on the indoor trainer boring, then more than likely, it’s time you reevaluate your plan. Try JOIN for free for 7 days.

In this guide, we delve deep into what you need to get started, the benefits of indoor training, nutrition, heart monitors and apps, the importance of warming up and cooling down, and much much more. 

How Indoor Cycling Workouts Helps You Improve

Indoor cycling improves Functional Threshold Power (FTP), offers versatility, and allows for convenient workouts at any time. By training indoors, cyclists can avoid weather and traffic, focus on their technique, and improve their mental toughness. And a bonus is that indoor cycling greatly reduces maintenance costs on outdoor gear.

1. Improve your FTP

Indoor cycling workouts are an excellent way to improve your power, speed, and endurance, especially during the colder months. Regardless of your level, if you are looking to improve your FTP cycling training, then improving your functional threshold power (FTP) should be one of your main priorities. 

Indoor smart trainers also provide a great way for cyclists to measure and test their FTP. Power, which is measured in “watts,” is simply how much energy you can produce, and smart trainers offer a stable and comfortable environment for you to improve and test your FTP.  

Finally and perhaps most importantly, training indoors allows you to target your weaknesses in an environment where there is no need to worry about outside factors such as gradient, weather, and traffic.

2. Versatility for all levels

The great thing about indoor cycling training programs is that they are typically based on your functional threshold power (FTP), meaning that the plans are subjective and individualized for riders of all levels. 

Pros, for example, can dedicate time to improving their technique and overall fitness, while beginners in cycling can focus on building zone 2 cycling strength and endurance. Smart trainers also allow beginners to become comfortable on the bike before heading outside to tackle the elements.

3. Convenience

One of the most obvious yet underrated benefits is that having a stationary bike allows you to ride at any time you like without all the hassle of getting ready. Having this extra convenience means indoor training is a great way to chase your goals morning, day, and night. 

Come home late from work and want to get in a quick ride? No problem, jump on the trainer, and away you go. Just be sure not to overdo it.

4. Improve mental toughness

You might be thinking, how can cycling indoors on a smart trainer help me improve my mental toughness? Well, when it comes to performing higher-intensity workouts like Intervals or an FTP test, you’re going to need to be mentally prepared because these workouts are anything but easy.

Higher-intensity workouts provide an opportunity for you to push yourself out of your “comfort zone” and, in turn, improve your mental focus and toughness. If you’re someone who struggles to concentrate, then longer indoor training rides also offer a perfect opportunity for you to improve your focus and riding efficiency. 

5. Safety

Riding inside on your smart trainer means you don’t have to worry about the elements, such as wind, rain, heat, and cold. There are no nasty rocks and pebbles to avoid that can cause crashes and punctures, and no need to look out for cars and other riders. 

Simply put, indoor training is a safe and effective way to not only improve your performance but significantly reduce your chance of serious injury. 

6. Improving technique

One of my favorite benefits of indoor cycling training is the ability to focus on my technique. Training indoors means there is no need to worry about your surroundings, such as other riders, cars, and road furniture; you can simply concentrate on the aspects of your technique that need improving with 100% focus. 

Whether it’s improving your pedal stroke, working on your cadence, or looking to improve your posture, indoor cycling allows you to have total control over your training sessions without wasting any extra mental energy.

7. Maintenance 

Although you need to outlay some money initially to purchase your trainer, the good news is after that, maintenance costs are relatively low, particularly when it comes to your bike. Think about it: you’re not riding outside in the rain or on salted roads in the winter, so the chance of damaging your bike is significantly reduced.

However, one factor you need to consider is sweat. Sweat is very corrosive, so you need to take precautions so that it doesn’t drip onto important components like your disc rotors and drivetrain. I simply use a large towel to ensure the sweat doesn’t drip down while working out. 

Top Tip: I’ve also found that wearing large wristbands helps to keep the sweat from pouring onto the handlebars. 

Building an Indoor Cycling Training Plan

When it comes to building an indoor cycling training plan, there are three essential factors every cyclist should consider before jumping in headfirst. Let’s take a look at three of the most important, starting with goal setting.

1. Set Your Goals 

Having no goal is like being on a boat without a rudder; you might eventually get to your destination, but it will take blind luck to get there. The type of training you will perform largely depends on what goal you’re trying to achieve, so taking the time to assess what it is you’re actually working towards is vital. 

The type of training you choose to engage in is heavily influenced by the specific goals you aim to achieve. Therefore, it is important to take the time to evaluate your objectives carefully. Understanding your goals, whether it's building strength, increasing endurance, improving flexibility, or prepping for a race, will help you to tailor your training plan effectively. By clarifying your goals, you can create a structured plan that maximizes your efforts and keeps you motivated. This assessment is a crucial step towards achieving your desired outcomes in training. Make sure your goals are SMART Goals. 

SMART goals are:

• Specific

• Measurable

• Achievable

• Relevant

• Time-bound

If you are a genuine beginner, contact an expert or, even better, take advantage of one of our JOIN indoor cycling workouts below. Selecting the most suitable training goal within the JOIN Cycling app will create the most efficient and individualized training program specifically for you.

2. Take a Performance Test

Performing an FTP test before you start planning goals is absolutely paramount as it will provide you with your accurate FTP along with your strengths and areas of weakness. Enter the results of your FTP and your heart rate reference point in your personal profile in the JOIN app, and you will be trained in the right zones at all times.

3. Don't Have a Performance Test?

Take a test within the JOIN app. This will provide you with an indication of your power and heart rate at the threshold. The JOIN app accurately detects these values and incorporates them into your training plan. This ensures that you are always on track to achieve your goals.

4. How Much Time Do You Have?

When it comes to cycling training, consistency, and total weekly time commitment are important for making progress. Even with limited time, you can achieve significant improvements by focusing on specific training zones, especially when you incorporate structured intensity.

For basic progress, aim for at least 3–4 hours of indoor cycling workouts per week if you are doing structured interval sessions, focusing on endurance and overall fitness. This can be broken down into three or four sessions per week:

Two or Three Shorter Interval Sessions

These sessions can concentrate on areas like Zone 2 for building base endurance or higher intensities, such as Zone 4-5, to enhance aerobic capacity.

One Longer Ride (1–2 hours):

Incorporating a longer ride each week (1–2 hours at a lower intensity) can significantly improve your endurance and increase your time in the saddle.

5–6 Hours per Week 

This amount of training supports more comprehensive progress, balancing endurance and higher-intensity sessions. This time allocation allows for a combination of easy rides and higher-intensity efforts, essential for building both stamina and strength on the bike.

Training Schedule Example 

Here’s how a 4-hour week might look for a cyclist aiming to progress with limited time:

• Tuesday: 45 minutes of Zone 4 intervals (8 minutes on, 4 minutes off, repeated 3 times)

• Thursday: 1 hour of a steady Zone 2 ride

• Saturday: 1.5 hours of a Zone 3/4 threshold ride or a mix of Zone 2 endurance and Zone 4 intervals

• Sunday: 45 minutes of a recovery ride or an easy Zone 1/2 ride  

With this minimum schedule, you will build a solid foundation. Even if time is tight, these indoor cycling workouts will keep you on track.

5. What Is Your Current Fitness Level?

Your current fitness level is an important starting point when designing a cycling training plan, as it helps tailor the intensity, duration, and structure of your cycling workouts to match your specific needs and abilities. Here's why understanding your fitness level is important:

Sets Realistic Expectations

Understanding your fitness level is crucial for setting realistic and progressive goals that help prevent overtraining and burnout. For beginners, engaging in moderate endurance training within Zone 2 is often more advantageous than immediately diving into high-intensity intervals, which are typically better suited for experienced cyclists. 

Prevents Injury and Overtraining

A training plan that is overly intense can result in injuries and fatigue. For beginners or cyclists returning after a break, it's important to focus on developing a solid aerobic base before adding higher-intensity workouts. 

More experienced cyclists can typically handle greater intensity and volume; however, it's important for them to include rest days and recovery rides into their training schedule. The level of fitness will determine the need for these rest periods and play a vital role in preventing overtraining.

Optimizes Training Zones and Adaptations

Different fitness levels require a focus on specific training zones to maximize effectiveness. Beginner cyclists typically gain the most from Zone 2 and Zone 3 efforts, which are critical for establishing a solid aerobic foundation. In contrast, intermediate and advanced cyclists can benefit from incorporating Zone 4 and Zone 5 intervals, which are designed to enhance lactate threshold and anaerobic capacity. 

Creating a tailored training plan is also important for addressing weaknesses. For instance, a beginner cyclist may concentrate on building endurance and strength, while a more experienced rider might focus on boosting their power output and speed to achieve optimal performance.

6. Adapting Your Plan 

Adjusting your indoor cycling training plan is essential for achieving gradual and continued progress and improving performance while preventing burnout. Flexibility in your training allows you to respond to changes in your fitness levels, lifestyle, and personal goals, making your plan more effective and tailored to your needs. 

Regularly modifying your training in response to:

• Fitness plateaus

• Signs of fatigue, or

• Life changes are crucial for maintaining motivation and avoiding overtraining. 

By using data-driven metrics and including a variety of indoor cycling workouts, you can keep your training challenging and enjoyable, ensuring it aligns with your ever-changing fitness levels. 

Indoor Cycling Workouts for Beginners

3.5 min all-out test

After a good warm-up in which the intensity slowly increases, you take 5 minutes of recovery. After that, go all out for 3,5 minutes. Only this time, you try to go as fast as possible at the beginning so your power output slowly drops over the 3,5 minutes. The average power over the last minute provides FTP. If you do it indoors, don’t forget to disable the erg mode.

Try this indoor cycling workout for free on the JOIN app.

30 min easy endurance 

Just 30 minutes of easy endurance. Try to keep your cadence around 90 rpm on your stationary bike. This session is perfect for a solo or group ride or even an indoor ride. NOTE: Some short efforts are perfectly fine as long as you keep them easy for the majority of the time.

Try this 30-min workout for free on JOIN.

1-hour easy endurance ride

This plan is slightly longer than the 30-minute easy endurance ride above. Try to keep your cadence above 85 rpm. Again, this ride is great for beginners who want to ride alone, especially on the indoor trainer. NOTE: Some short efforts are OK; just keep it easy.

Try this 1-hour endurance workout for free.

Indoor Workouts for Experienced Cyclists

20-minute FTP test

After a warm-up, gradually increase the intensity and take 5 minutes to recover. Then, go all out for 20 minutes, treating it like a time trial and aiming to distribute your energy as evenly as possible. Your average power and heart rate over these 20 minutes should be at around 95% of your FTP and threshold heart rate. If you're doing this indoors, remember to disable the erg mode.

Try this intense FTP test for free.

1X 30 minute threshold

In this advanced plan, you perform just one 30-minute block in the threshold zone. TIP: Try to keep the cadence at around 95 rpm during this cycling workout.

Try this threshold workout for free on your smart trainer.

Two sets of 5 X 3 minutes threshold

In this 2-hour, 5-minute plan, you will perform short 3-minute threshold intervals five times and two sets with 15 minutes of recovery in between. Don’t go all out, especially in the first set, but rather keep it at the threshold intensity.

Perfect for an indoor cycling session, try this workout on the JOIN app.

The importance of warming up and cooling down

Similar to strength and weight training for cyclists, warming up and cooling down are often overlooked by cyclists, especially those who are time-crunched. Skipping these two important components is a sure way to injury and poor performance during your indoor cycling workouts.

Oxygen Uptake

At the beginning of any workout, your body warms up, and your blood starts moving at a much faster rate. This helps your body take in more oxygen and deliver it effectively and efficiently to your muscles. Additionally, the added blood flow also makes your joints more flexible and improves your range of motion (ROM), which can significantly improve your posture and pedal stroke. 

Activation

Warming up before riding helps your muscles perform better. A short burst of intense activity can make your muscles more robust for a few minutes. This means that after a warm-up, your muscles are stronger and more prepared for the work that lies ahead. This is also why your second or third sprint in an interval workout can often feel much easier than the first one. 

Mindset

Last but certainly not least, by any stretch of the imagination, is the importance of getting into the zone. Warming up not only prepares your body for the work ahead, but it can also help you get in the right mindset and be fully focused to do your best. 

That's why pro cyclists often warm up while wearing sunglasses, hats, and headphones; it helps them block out distractions and concentrate on their performance.

Top tip: A pre-ride or "pre-race routine" can also go a long way to help you enter the zone, ensuring you give yourself the best possible chance to perform at your best. 

Cool Down

Equally as important is making sure you set aside time for an adequate cool down after your indoor cycling session. A good cool-down can help you recover quicker while it also significantly reduces your chance of serious injury, the last thing any cyclist wants.

Components of a good cool down:

• 5-10 minutes of light spinning

• 10-15 minutes of static stretching

• 10-15 minutes of icing (if time permits)

• Post-ride nutrition, such as a smoothie.

Do not neglect your cool down. If you're serious about improving your performance, then you must include an adequate warm-up and cool-down into your indoor cycling workouts. 

5 tips for getting the most out of your stationary bike training

Ok, so before it comes time to start indoor cycling training, there are a couple of factors you need to take into consideration. These tips are designed to help you get the most out of your indoor cycling workouts in terms of performance, comfort, and enjoyment. 

Some things to consider are:

• Where you live

• Noise

• Heating and cooling

• Protecting your floors

1. Where to put your indoor trainer?

The very first factor to consider, and often one of the most overlooked, is where you are going to set up your indoor trainer. Do you have a dedicated space such as a “mancave”? Or do you live in an apartment complex and therefore need to consider your neighbors both above and below? 

I live in a small village on a Japanese mountainside, so I'm lucky not to have to worry about neighbors complaining about the sound. Depending on how serious you are and, more importantly, how much money you want to spend, you can really go all out. 

2. Noise 

If you have an indoor cycling trainer or a “smart trainer,” then you are well aware of just how much noise they make, and although they have gotten better with improved technology, they are still pretty loud. As with most things, the more you spend, the better the quality, so more expensive smart trainers tend to be much quieter compared to their less expensive counterparts.

But it’s not just the noise you have to worry about; smart trainers also vibrate quite heavily, which can be a problem if you live in an apartment complex or if you train at night when other members are sleeping.

One of the easiest and most cost-effective ways to eliminate sound and vibration is to lay a thick rubber mat underneath your indoor smart trainer. I bought one from the local hardware store for about $30, and it does an excellent job of eliminating almost all of the vibration. And best of all, it’s still going strong three years later.

3. Flooring Protection

Again, this will largely depend on whether you rent or own your home; that said, even if you own your home, you’ll still want to do everything you can to protect the flooring. Purchasing a thick rubber mat, as I suggest above, will not only help you eliminate sound and vibration but also will do an excellent job of protecting your shiny wooden floorboards. 

Rubber mats or “yoga mats” are also easy to clean and wipe the sweat off after each use, and as such, they’re quite hygienic and easy to maintain. They’re cheap, too, 

4. Cooling and heat

If you’re an experienced indoor cyclist, then you’ll understand just how different workouts are in terms of heating and cooling compared to riding outside in the elements. Despite what many might think, indoor cycling training can be quite a challenge when it comes to staying cool or keeping warm.

This year, the Japanese summers were brutal, and I found myself doing far more indoor cycling training than I ever had before. And what became quickly apparent was just how important having a good fan was. You don’t need to go overboard and buy anything too fancy, but you will need a fan strong enough to keep you cool. 

In my experience, indoor cycling workouts during the winter months can be super tricky. Put the heater on to warm up the room, but then you risk overheating during your ride. If there is no heater, you end up freezing to death. This is where selecting appropriate clothing comes into play.

5. Clothing 

During the summer months, it’s quite easy to prepare for your indoor cycling workouts. I generally ride with bibs and no jersey, just because it’s an easy way to stay cool, and it keeps me from having to use my good jerseys. 

In the winter, it can be tricky, as I stated above, but I prefer to start with 2 or 3 layers. This way, if and when I start to heat up, I can easily take one layer off at a time to match my needs.

Top Tip: During the summer, try to set up your smart trainer close to an open door or window to help with airflow and cooling.

What you need for indoor cycling workouts

Cycle training app

Zwift

Zwift provides a multiplayer online platform that enables users to engage in virtual cycling experiences. Within this environment, you can explore virtual worlds and participate in group rides, races, and training programs. One of the standout features is the software's ability to automatically adjust the resistance on your smart trainer to simulate the varying terrain.

JOIN

JOIN offers an adaptive and flexible training plan designed in eight straightforward steps. Created by World Tour-level cycling coaches, this program delivers a smart and completely customizable cycling training experience. Simply download the app to explore the features and enjoy a free 7-day trial with no commitments.

TrainerRoad

TrainerRoad offers a focused approach to training, providing cyclists with training plans designed to help them reach their goals. Unlike other platforms, TrainerRoad prioritizes efficient and effective workouts over virtual worlds.

Heart rate monitor

In my opinion, training with a heart rate monitor is non-negotiable. Heart rate monitors provide you with a wide range of invaluable data and metrics to help you improve your cardiovascular health while being able to measure and evaluate changes in your overall health. 

I personally use the Polar H10 heart rate monitor that fits securely around my chest to provide the most accurate and trustworthy data. This instant feedback of data allows me to stay within my training zones, whether I'm riding outside or on the indoor smart trainer. 

Smart Bike trainers

There are several types of indoor cycling trainers on the market, and choosing the right one can be tricky. Let's take a look at three of the most popular.

Wheel-on trainer

As the name suggests, these trainers allow you to ride indoors on your trainer without having to remove your back wheel. They are super convenient, and smart trainers like Wahoo’s KICKR Snap offer excellent value for money. 

Top tip: Replace your back tire with a cheap one to reduce wear on your everyday ones. 

Direct-drive trainer

These are the top-of-the-line when it comes to non-smart trainers. You remove your bike’s rear wheel and connect it directly to the trainer. They provide accurate resistance and are quieter than most.

Smart Trainers

Smart trainers can connect to devices and apps, adjusting resistance based on virtual terrains or training programs. They offer the most interactive and dynamic indoor cycling experience. NOTE: Most of the Direct Drive trainers are also Smart Trainers.

Indoor cycling workouts that adapt your schedule

If you're interested in starting indoor cycling workouts but feel uncertain about where to start, the JOIN app is undoubtedly a valuable resource. At JOIN, we offer a personalized training plan that adjusts to fit your schedule, making it easier to stay on track even if you miss a workout.

With JOIN, you can effectively work towards your goals, whether that involves improving endurance, speed, or strength. The app is designed to keep you motivated and engaged throughout your cycling journey.

You can try JOIN free for 7 days, allowing you to experience a custom indoor training plan tailored specifically to meet your needs.