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CYCLE Workouts

Workout plans for indoor cycles

Is Cycling Good for people over 50?

Benefits of Cycling After 50

It increases your heart rates and improves your breathing. This helps keep you healthy and gives you better staying power so that you can do the things you need to do every day.

You can slowly increase the length and distance of your rides over a six- to eight-week period, beginning with a few minutes or miles at a time. “A good starting goal for cyclists over 50 is to be able to cycle for 30 minutes, then 45 minutes, 60 minutes and more on a flat surface.

For interval training

Once you’ve built up your fitness, you may want to boost your strength and stamina with interval training.

Here’s a sample interval training plan:

Start off pedaling at a low intensity for 10 minutes.
Switch to medium intensity for 10 minutes, followed by:
- high intensity for 2 minutes
- low intensity for 2 minutes
- high intensity for 2 minutes
- low intensity for 2 minutes
- high intensity for 2 minutes
Cool down by pedaling at low intensity for 5-10 minutes.

Over time, you can increase your intervals one minute at a time.

Workout plans for different fitness levels

For beginners

If you’re just beginning to building your fitness, the key is to start slowly and to gradually add more time and intensity.

Start with a 25- to 35-minute workout and progress from there, adding time in 1-minute increments as you build up your fitness.

Here’s a sample beginner’s workout:

Start off pedaling at a low intensity for 5-10 minutes.
Switch to medium intensity for 10 minutes, followed by:
- high intensity for 2 minutes
- low intensity for 2 minutes
- high intensity for 2 minutes
- low intensity for 2 minutes
- high intensity for 2 minutes
Cool down by pedaling at low intensity for 5-10 minutes. Finish by pedaling at a low intensity for 5 minutes.

For weight loss

This type of workout helps to burn calories and body fat, and it can be a good option to include in a weight loss plan. It’s also a good option if you want to switch up your resistance levels quickly.

Here’s a sample weight loss workout plan:
1. Start off pedaling at a low intensity for 5-10 minutes.
2. Switch to medium intensity for 3-5 minutes.
3. Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 20 to 30 minutes.
4. Cool down by pedaling at a low intensity for 5-10 minutes.

For interval training
Once you’ve built up your fitness, you may want to boost your strength and stamina with interval training.