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.

Are you a Cycling Studio business entrepreneur?
Explore how investing in a Cycling Studio Software can streamline your studio operations and help you optimize your revenue.