Best Indoor Cycling Workout to Stay Fit in the Winter

Winter is coming. In fact for many of us in Canada, it’s been here for weeks. So with that, and as the time to enjoy the outdoors slowly starts to dwindle away for those not addicted to their outdoor sport, here is our favourite indoor cycling workout to stay fit in the winter.

WORKOUT QUICK FACTS

  • Total cycling time: 40 minutes to 1 hour depending on length of warm-up and route chosen for part 3.
  • Difficulty level: Medium to High, depending on effort.
  • TMS Record: 22.6 kilometers in the 1 hour workout.

1. WARM-UP

10-20 minutes at a low intensity and low resistance. Go slow and get warm before the workout begins.

2. workOUT PART A (5 X 1MIN)

-> Set resistance at a medium level that is comfortable for you without being too easy.
-> 5 x 1 minute at high speed, with medium resistance. 1 minute of easy cycling at low speed and lower resistance in between each of the 1 minute hard cycles. In other words, 1 minute hard, 1 minute easy x 5.

3. workOUT PART B (5 X 1MIN HARD OR 5 X 2MIN)

-> Set resistance at a high level that is more than Part A, but comfortable and not overbearing.
-> 5 x 1 minute at medium to high speed, with high resistance. 1 minute of easy cycling at low speed and lower resistance in between each of the 1 minute hard cycles. In other words, 1 minute hard, 1 minute easy x 5, just with higher resistance than last time.
-> ALTERNATIVE: 5 x 2 min at medium resistance and medium speed, with 1 minute easy cycling in between.

4. cool-down

-> 10-15 minutes of easy cycling at low speed and resistance.
-> 3-5 minutes of walking, shaking out legs, then stretching for improved flexibility.


So there it is! The best cycling workout to stay fit in the winter, for athletes looking for more to do beyond just their sport itself. Whether you have a cycling machine at home or you’re going to the gym, this workout should help you stay fit and gain strong leg muscles in the process. Thanks for reading and see you soon!

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