Your Essential Guide to Cycling Workouts For Beginners

You’ve heard of the “Tour de France,” right? It’s a famous bicycle race that takes place every year in France. Bikers ride on roads, around mountains and over bridges to compete against each other in grueling stages. But did you know that you can do something similar on a bike at a cycling studio?

That’s right—you don’t have to be Lance Armstrong to ride a real workout! If you want to get into shape and lose weight, there are plenty of indoor cycling workouts that you can do with just a bike and some determination. The best way to do this is by understanding the different kinds of indoor and outdoor cycling workouts and how they work.

The most common types of indoor cycling workouts include:

Hill training(often called “climbing”):
This is when you cycle up a hill or mountainside (or a virtual one, in a studio) and then back down again. It’s a fun way to build strength and endurance. Endurance training involves increasing your cardiovascular fitness by riding at a high intensity for 30 minutes or more at a time

Sprint training:
This type of workout is where you go really fast for a short distance, then slow down and rest before repeating it again. This kind of training helps build speed and stamina in cyclists who want to compete in events like sprints or races.

Interval training:
This kind of workout involves doing several sets of high intensity exercise followed by an equal number of low intensity recovery periods. This type of training can help improve your overall fitness level by increasing your cardiovascular system’s ability to deliver oxygenated blood throughout your body during intense physical activity.


  • Start slow:While cycling is a low-impact activity, it can still be tough on your joints if you’re not used to it. Start out by doing just 20 minutes at a slow pace, and then build up from there.
  • Warm up: Pedal slowly for 5 minutes before getting into any intense riding sessions – Cool down by pedaling slowly for 5 minutes after each intense session.
  • Stay hydrated: It’s important for all types of exercise but especially important when you’re sweating profusely.

Once you find the right cycling workout that works for you, make sure to be consistent with you exercise routine. A good cycling instructor at a cycling studio can help you power up and increase your fitness levels month on month.

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Equipment & Essentials for An Indoor Cycling Studio

Are you an entrepreneur looking to set up an indoor cycling studio?
Here’s a quick run-through of the main equipment and essentials you will need to get your cycling studio up and running in no time! 

 When it comes to indoor cycling essentials, the most important piece of indoor cycling training equipment is the bike. You can’t turn a wheel without a bike, so how do you choose the right one? You might think they’re all pretty much the same, but quite a few different types of bikes are available.

  • Upright: This type of bike mimics traditional road and hybrid bikes. The rider is seated with their legs straight down and their back at an angle to provide support while keeping their upper body open for breathing.
  • Recumbent: In this style of bike, the rider reclines into a seat that supports their entire body. They then push on pedals positioned in front of them rather than below them like on an upright bike.
  • Indoor cycle trainers: This type of stationary bike uses special software that functions as an avatar for your ride experience complete with scenery and other riders from all over the world. Some even have built-in resistance controls so you can adjust your workout intensity by “shifting gears.” It makes sense to invest in the best indoor cycling gadgets and equipment as that makes all the difference to the customer experience.

The flooring of your indoor cycling setup is vital to your business in that it should provide a non-slip surface for riders. It should also be elastic enough to absorb the shock of a cyclist’s movements, reducing the chance of injury. For example, if you plan to offer more low-impact cycling workouts such as recumbent or upright stationary bike group fitness classes, non-slip flooring isn’t as necessary. Flooring that absorbs sound and is comfortable to stand on for long periods would be more beneficial than non-slip in this scenario.

Sound system:
Another critical element of your cycling studio is the sound system. Music can be used as a tool to motivate your members and can be an additional safety measure in case of an emergency. It’s recommended that the sound system should output at least 100 dB of sound pressure level (SPL) at the furthest point from your speaker. Generally, speakers should be placed on either side of where riders will sit for class. If possible, speakers should be positioned about 8 feet off the floor and angled down towards riders to improve intelligibility.

Water bottles & Towels:
The water bottle and the sweat towel are two essentials that no cyclist should be without. It’s crucial to stay hydrated throughout your workout, especially when it involves high-intensity cardio like indoor cycling. Meanwhile, a sweat towel is essential because you will sweat—a lot. A few strategically placed towels around the studio will go a long way in helping members have a more enjoyable experience.

Cycling Studio Software
This is the key to running a successful indoor cycling studio. It allows you to manage bookings and payments, track class attendance, and provide members with the best experience possible. The most advanced class management software, like My Best Studio goes beyond simply taking bookings. It integrates other software systems like POS, allows you to automate communication, syncs with your website and more. This reduces manual work and gives you more time to focus on making sure your customers have an amazing experience when they ride at your studio.