Always in trend – the bike: Everything about indoor cycling, spinning & co.

Do you want to get fit , burn calories and improve your endurance ? Then this trend sport might be just the thing for you: Everyone is talking about indoor cycling - from action-packed spinning fitness classes to roller exercise bikes to the racing bike lifestyle . We'll tell you what you need to know about intensive cycling. Here you can find out the differences between the different types of cycling and how and where you can try them out. Whether you're a beginner or a professional : with our tips and exercises, everyone can discover indoor cycling for themselves!

 

Indoor Cycling – the Basics: Definition, Special Features, Advantages

Indoor cycling, also called spinning , is a high-intensity form of endurance training on stationary bikes . Unlike normal cycling, you stay in one place while your training device simulates different riding techniques , speeds and resistances . What's special about it: Under the general term indoor cycling, there are various types of training such as classic spinning for group courses , HIIT for intensive intervals, basic endurance training for longer, consistent loads and strength endurance training with higher resistance. This means you can complete your preferred form of training as an individual training session or a group session with motivating trainers. Each variant is aimed at different fitness levels and training goals and offers different advantages.

●     Effective calorie consumption: In a 45-minute session you burn up to 600 calories.

●     Gentle on the joints: Due to the consistent movements, indoor cycling is particularly gentle on the joints and is often also suitable for people with joint problems.

●     Improve cardiovascular health: Regular exercise strengthens your heart and improves your endurance.

●     Muscle building: Your leg and buttock muscles in particular will be strengthened on the spinning bike.

●     Stress relief: The combination of exercise and music helps you reduce stress and improve your mental health .

 

Fancy a tour of your living room? Indoor cycling makes it possible.

Indoor cycling options: together or alone, from cheap to expensive

 Whether you prefer to train at home or in a studio, in a group or alone, whether you want to invest a lot or a little money - the spinning offer is diverse and offers a suitable option for every preference and every budget . Find out which variant is right for you and start your indoor cycling adventure.

Spinning classes – classic endurance cycling vs. spinning boot camps

Indoor cycling courses are becoming increasingly popular. From classic spinning classes to innovative trend boot camps on special bikes – the choice is huge.

●     Classic spinning classes: These usually take place in gyms and offer structured training on professional indoor spinning bikes with a focus on intervals and endurance.

●     Boutique studios: A special experience awaits you here. With elaborate lighting, high-quality sound and often even video screens, your training feels more like a party.

●     Virtual Reality Cycling: The latest development is VR courses where you cycle through virtual landscapes with special glasses.

●     HIIT cycling: These courses combine intervals on the bike with strength exercises for a holistic workout.

 

The cost of cycling classes varies greatly. While some gym memberships allow you to attend for free, boutique studios often charge between 15 and 30 euros per session.

 

Cycling Hometrainer: From Road Bike Roller Trainer to Peloton Spinning Bike

Would you rather train at home? Indoor cycling trainers are available in different variations and price ranges:

●     Roller trainer: The cheapest option. You attach your own bicycle or racing bike to a bicycle roller and can train indoors. Cost: from around 50 euros.

●     Classic exercise bikes: These stationary spinning bikes are available in different price ranges, from simple models starting at 200 euros to high-quality machines costing several thousand euros.

●     Smart Indoor Bikes: The luxury version of indoor cycling. Devices from Peloton or Wahoo KICKR Smart Bikes offer interactive training programs, live courses and detailed performance analyses. The price: between 2000 and 4000 euros.

 What you need depends on your goals and your budget . For beginners, a simple bike trainer for the home is often enough. If you want to train professionally, it might be worth buying a high-quality smart spinning bike.

 

cycling equipment in gyms

 In most gyms you will find special indoor cycling bikes. These are robustly built and offer various adjustment options for the seat and handlebars. Modern machines often have integrated displays that show you important training data such as speed, cadence and power. Some studios even offer spinning bikes with built-in tablets on which you can ride virtual routes or take part in online courses .

 

Indoor Cycling: Tips for Beginners and Advanced Cyclists

 Sometimes it takes a bit of courage and determination to try something new. But whether you want to go to the gym for the first time, run a marathon or try indoor cycling - with Dextro Energy* you are well prepared . Here are a few general tips for starting spinning:

●     Proper equipment: Wear breathable clothing and, if possible, special cycling shoes. Many studios provide shoes, but bringing your own is often more comfortable (and hygienic).

●     Preparation : Always bring a towel and a water bottle. Hydration is especially important when indoor cycling.

●     Correct setting: Get help at the studio to set up the bike correctly. The right position is crucial for effective and injury-free training.

●     Warm-up: Start each session with a light warm-up to prepare your muscles.

●     Realistic pace: Start slowly and build up gradually. Indoor cycling can be more intense than outdoor cycling.

●     Hidden costs: Note that some virtual training platforms may charge monthly fees.

 

exercises and techniques

 If you are a beginner, the following exercises are perfect for getting started. You can vary and intensify them later:

●     Basic position: Sit upright, elbows slightly bent, hands loosely on the handlebars. Your knee should be slightly bent when the pedals are in the lowest position.

●     Sitting Basic: Cadence 90-95 rpm with light resistance. Ideal for basic endurance and fat burning.

●     Sitting Cardio: Increase your cadence to over 100 rpm for more intense endurance training.

●     Sitting Climb: Increase the resistance and reduce the cadence to 60-70 rpm to train strength endurance.

●     Standing Climb: By pedaling in a high-resistance position, you also train your upper body muscles.

 For effective training control, you can also use the wattage (watts per kilogram of body weight) and your heart rate as a guide . The power in watts (W) is usually measured by a power meter on the bike. Moderate training is usually between 60 and 75% of your maximum heart rate , while more intensive units reach 80% or more . For a 30-year-old person, this would be approximately between 115 and 150 BPM (beats per minute).

 Interval training allows advanced users to alternate between high and low intensity for maximum calorie burn and effective endurance improvement. Plan fixed training times to stay consistent .

Always keep going: motivation and energy

Indoor cycling can be quite strenuous. Here are a few tips to help you stay motivated and maintain your energy:

●     Set realistic goals: Whether you want to lose weight, improve your endurance or just have fun – clear goals will help you stay on track.

●     Find a training partner: Training together is more fun and you can motivate each other.

●     Vary your training: Try different courses or training sessions to avoid boredom.

●     Reward yourself: Treat yourself to something special after you have achieved your goals, such as a delicious smoothie, a snack from Dextro Energy*, new sportswear or a wellness day.

●     Use music: Create motivating playlists that push you during your workout.

 To maintain your energy during training, the right nutrition can be crucial. This is where Dextro Energy* products come into play:

●     Before training: If you start well hydrated, you create the perfect foundation for a successful session. How about our Iso Drink Red Berry ? It tastes delicious of red berries and supplies your body with perfectly balanced carbohydrates and minerals.

●     During training: Our liquid gels are perfect for in-between meals. They replenish your glycogen stores with liquid carbohydrates during training.

●     After training: The Recovery Drink° supports your body in its regeneration with proteins, magnesium and vitamins.

 

Let's ride!

Whether indoor cycling, spinning or another type of cycling training - the cycling variants offer effective, versatile and fun ways to improve your fitness . Whether you are a beginner or already advanced: With the right technique, regular training and motivation, you can increase your endurance , burn calories and improve your general health . In addition, the trend sport is the ideal winter and bad weather alternative for racing cyclists and other cyclists. And even if you don't have any nice cycling routes on your doorstep, the indoor bike is ready for you. So, what are you waiting for? Hop on the bike and experience for yourself how much fun indoor cycling is!

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* contains carbohydrates

° Proteins contribute to the increase and maintenance of muscle mass.

A varied, balanced diet and a healthy lifestyle are important.