In an average 45-minute indoor cycling class, you are predicted to burn between 450 to 500 calories while toning your lower body — especially the inner and outer thighs and calves, and raising your heart rate. This is why the indoor cycling craze is cycling its way across the globe. Although routines consist of both standing and seated positions, the following are some of the most common seated exercises to do on an indoor cycling bike.
Seated Flat
This exercise mimics riding on a flat road surface. This is the most common position, and is the foundation on which to build upon for other riding drills. In this position you’re seated flat on the seat with your hands in front of you on the handlebars and your resistance is set to light. This exercise is often used for warm ups and cool downs. The revolutions per minute for this drill are typically between 60 and 110.
Seated Speed
This exercise simulates sprinting. In this workout you’re in the seated flat position, but you’re using light to medium resistance, making sure that you have control over your knees, and you’re not bouncing in the seat. The expected RPM for this drill is 145. This exercise builds stamina and strength.
Seated Climb
This workout is meant to simulate riding uphill. In this drill you’re staying in your seat with both hands on the handlebars, and your resistance is cranked up to high. Your upper body position is slightly bent forward to simulate riding a bike on a sloping road. This exercise strengthens and tones your inner and outer thighs. The expected RPM for this drill is between 40 and 80.
Intervals
Intervals, or rolling hills, have a 2:1 ratio of work to recovery. In this exercise you’re changing the intensity of the hill every so often to stimulate your heart rate. For instance, you could ride uphill for one minute followed by a downhill ride of 30 seconds or vice versa. This exercise can be comprised of an easy uphill/easy downhill combination or a hard uphill/easy downhill combination.
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