An Indoor Bicycling Workout To Do On Your Own

Try this simple indoor cycling workout on your own at home or at the gym.

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Warm up for 5 minutes – the first half at an easy pace, the second at a moderate pace.

Then imagine climbing a hill for 4 minutes (standing, half moderate, half hard)

Then riding on the flat for 4 minutes (seated, alternating between 30 seconds of easy and 30 seconds of hard effort)

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Then another 4 minutes of climbing

Finally followed by 3 minutes of seated, easy riding and rolling shoulders and neck to release tension.

Repeat the 15-minute segment two or three times for a longer ride.