We know cycling is a great workout, but let’s be real—no one wants to go out and ride a bike in pouring rain, freezing weather, or on a scorching summer day. Rocking out to Taylor Swift & Pitbull in a darkened room with a motivating coach? Now that’s more our style.
While indoor cycling has been around since the early 1900’s the fitness phenomenon is still going strong. No matter the name, one thing is for sure: It’s a highly effective cardio and strength workout. In one 45-minute class, you’ll ride a stationary bike to the beat of awesome music—and burn up to 600 calories or more in the process. Not only will your lungs be pumping, you’ll also work your glutes, calves, quads, hamstrings, and core. Studies show that over time, indoor cycling can decrease body fat and body mass index, and improve overall cardiovascular function .
Indoor cycling is definitely intense and fast-paced, but it’s a great sport for any fitness level. Unlike running, cycling is low impact, and because you determine how hard you work and your bike’s resistance, pulling or straining a muscle is highly unlikely.
However, we know that the first class can be super intimidating. From adjusting the seat height to clipping into (and out of) the pedals to simply keeping up with the music, your first time indoor cycling can seem trickier than whipping up a five-course meal. So we went to the experts to compile all the pointers you need to know to make your first ride a smooth—and sweaty—success.
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