If you’re a keen outdoor cyclist but never tried indoor cycling or perhaps neither, we explain how both types can complement each other and how indoor cycling can be a great alternative if you’re not an outdoor specialist.

There are some aspects that both outdoor cycling and indoor cycling classes provide and a few that are unique to the indoor version…

Variety of fitness levels & workouts

Indoor cycling classes are suitable for people of all fitness levels, just like cycling, as every person is in charge of the resistance they use on their bike, and can decide to rest if they feel the need. There’s a big variety of classes. Depending on the gym, there might be options for endurance classes, strength classes, aerobic and anaerobic intervals, or classes combining a little of everything. At ESPH we have all these varieties.

Quick and efficient workouts promote weight loss

If you don’t have much time to spare, a short but intense Indoor cycling class might be an alternative for outdoor training that tends to take longer time. Since Indoor cycle classes are intense, incorporate interval training, and are usually geared towards fitness enthusiasts, they might be a good option if your goal is to lose some pounds. Working in the correct Heart rate Zones will assist with fat loss.

Develop leg strength not bulk

The indoor bikes are engineered to develop the exact same muscles that are needed for real cycling – quads, glutes, hamstrings, hip flexors. Due to the fat burning intensity of the classes, you will develop lean muscle and stay or become slimmer.

The weather will never affect your training

When the climate conditions are just not suitable for cycling outside, or you cannot be motivated to go out and cycle in the rain and wind, an indoor cycle class can be an alternative that keeps you cycling.

Motivational trainer and music to keep you focused

Many indoor cycling trainers are great motivators, and even add visualisations to the workouts. If you find it hard to find motivation by yourself, having someone to support your effort at each step will help. Indoor cycle classes, there is usually motivational music that you can tune your pace and speed to, while if you are riding out on the road, wearing earphones to listen to music can be a dangerous choice.

Working out with friends

Classes affords the opportunity to work out with someone whose level of fitness and speed on the bike are different from yours but whatever your ability and how hard you want to go, you’ll still be right next to each other.

The bottom line

Indoor cycle classes don’t provide a 100% replacement for cycling outdoors if your aiming to become race fit for doing a Tour de France  but by combining proper classes with Endurance , Strength, Aerobic and Anaerobic Intervals and working within specific Heart Rate Zones, pedalling at safe and correct resistances and leg speed, you will improve your fitness and cover most basis that outdoor cycling requires.

We’ve got a wide variety of classes including early morning, 30 & 45 minute classes. If you’re interested in trying one: