Tone up with indoor cycling


When we think about toning and sculpting our lower body, we usually go for squats, lunges, and maybe a Pilates class. But have you ever considered the benefits of indoor cycling for amazing results?

Indoor cycling is perfect for you if you need to squeeze in a quick workout after the kids go to bed or maybe before work. It’s convenient and practical and considerably safer than road cycling as you don’t need to worry about dodging traffic or battling bad weather. You can get in a great cardio workout without the fuss (you can even do it at home!) and it will tone and sculpt your lower body so you can achieve the figure you’ve always wanted.

This indoor cycling workout from Wattbike will allow you to work towards increasing your aerobic capacity, improving your fitness, and burning fat. It starts with a relatively easy five-minute effort. Over the following 8 minutes, the effort is ramped up to the higher end of the effort scale. After a quick recovery, we then move onto the main set which features three full-throttle sprint stages followed by 3 powerful interval stages. If you want to see results, this is the workout for you!

We will be using the RPE scale for this workout, which is the Rate of Perceived Exertion. This means you won’t need any tech to track your heart rate or power output, just go by how your body is feeling. The scale starts at 1 which is very light with hardly any effort, 4-6 is when you’re starting to breathe heavily and sweat but can still hold a conversation, and 10 is your absolute maximum limit which can only be maintained for a very short amount of time.

Indoor Cycling Workout

Total time for this workout: 60 minutes

Warm-up

5 min at RPE 5

8 mi. building to RPE 8

2 min. dropping back down to RPE 5

Sprint Stage

Sprint 1 – 6 sec. at RPE 10

Recovery – 1 min. at RPE 6

Sprint 2 – 6 sec. at RPE 10

Recovery – 1 min. at RPE 6

Sprint 3 – 6 sec. at RPE 10

Recovery – 1 min. at RPE 6

 

Interval Stage

Interval 1 – 10 sec. at RPE 8 / Recovery 50 sec. at RPE 5

Repeat 10 times

Recover – 4 min. at RPE 5

Interval 2 – 10 sec. at RPE 8 / Recovery 50 sec. at RPE 5

Repeat 10 times

Recover – 4 min. at RPE 5

Interval 3 – 10 sec. at RPE 8 / Recovery 50 sec. at RPE 5

Repeat 10 times

 

Cool Down

4 min. easy spinning at RPE 4

 

More information

Launched in July 2020, the Next-Generation Wattbike Atom’s electromagnetic resistance system is designed to take the rider experience to the very next level. It incorporates a wider resistance range, faster reactions to third-party apps such as Zwift and crisper gear changes, while updated electronics increase data-sampling precision.

The perfect addition to any home gym set up this autumn. Priced at £1,899.99 with 0% finance options available. Find out more here.

 

 

 

 

 



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