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INDOOR CYCLING WORKOUTS

1000+ world’s best workouts online at home with LES MILLS On Demand

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IS INDOOR CYCLING SUITABLE FOR BEGINNERS?

If you’re new to exercise a stationary cycle workout is perfect. You simply jump on a bike and pedal. Your instructor will lead you through all the basic cycling stances. You control your personal pace and resistance levels and you can build the intensity to suit your ability. Beginners love cycle workouts because they are low impact, enjoyable and very effective, and research suggests cycling is the type of training newcomers are highly likely to stick with.

HOW OFTEN SHOULD I DO INDOOR CYCLING?

You will see awesome results with 2-3 cycle workouts a week. Workouts such as RPM™ and THE TRIP™ are based on the science of cardio peak training, which maintains your heart rate at an aerobic training base with interspersed peaks of intensity. It is great to do these workouts regularly. High-intensity interval cycling, such as LES MILLS SPRINT™, spikes your heart rate into maximum training zone. Research shows that for optimal fitness gains and fat burn this type of training should be done no more than twice a week.

WHAT ARE THE BENEFITS OF STATIONARY BIKE WORKOUTS?

Stationary cycling is great low impact way to improve cardio fitness, reduce body fat, and decrease blood pressure and cholesterol levels. It’s also one of the best ways to beat stress, depression and poor mental health. Plus, people who cycle are shown to have reduced risk of heart disease, diabetes and cancer.

IS INDOOR CYCLING GOOD FOR WEIGHT LOSS? DOES IT BUILD STRENGTH?

Indoor cycling can drive serious calorie burn, improve lower body strength and build toned and shapely legs. Studies show it can also cut inches from your waistline. Choose a HIIT cycle workout, such as LES MILLS SPRINT, and you will boost metabolic fitness, build lean muscle and train your body to burn fat for hours after your workout.

THE TRIP: IMMERSIVE CYCLE

A 40-minute at-home bike workout that keeps you motivated and inspired as you journey through digital worlds.

RPM: INDOOR CYCLING

An at-home bike workout featuring hill climbs, sprints and flat riding – and you control the intensity and speed.

LES MILLS SPRINT: HIIT ON A BIKE

A 30-minute online cycle challenge where you use an indoor bike to push your limits and return rapid results.

INDOOR CYCLING TIPS AND TRICKS

Learn which cycle workout is the right ride for you and how to get set up for a safe, fun and effective workout.

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KICK START YOUR RIDE TO FITNESS

Guided by our highly motivating instructors, you can ride at your own pace and increase the challenge as you progress. Get set to get fit, burn calories and have fun.

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WHICH STATIONARY BIKE WORKOUT IS RIGHT FOR YOU?

RPM and LES MILLS SPRINT are two popular indoor cycling workouts. Both are high-energy, instructor-led workouts with great music for cardio fitness and burning calories. RPM is a 45-minute cardio peak workout, where the instructor guides you while you ride at your own pace. LES MILLS SPRINT is a 30-minute high-intensity interval training (HIIT) workout where you push your physical and mental limits for rapid results. Watch and learn what will be best for you.

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HOW TO SET UP YOUR BIKE FOR A BETTER CYCLING WORKOUT

When it comes to indoor cycling bike setup is key. Watch and learn how to set the correct position for your seat, pedals and handlebars at the start of your workout. The better your setup, the better your technique and your fitness results. Get ready to ride!