How Many Times A Week Should I Cycle? (Everything You Need to Know!)

Are you new to indoor cycling? You must have a lot of questions in your mind. Most beginners tend to wonder the right frequency of indoor cycling per week.

Experts recommend that you cycle at least three times a week. For a complete newbie, you can start with two indoor cycling sessions a week then continue increasing this as time goes by.

The reason why people have different opinions regarding the number of times to cycle is that everyone has their own fitness goals.

This should determine the frequency and intensity of your indoor cycling sessions. We will help you eliminate any form of confusion by teaching you a few things about indoor cycling. Read on!

Why do you need to attend indoor cycling sessions?

If you want to conduct decent workouts, then spending some time cycling on an indoor bike should not be an option.

Indoor cycling is one of the high-intensity workouts that can give you multiple health benefits. For instance, it can help boost your cardiovascular health. If you want to lose some weight, then start indoor cycling today.

This form of exercise can help you burn between 400 and 700 calories per session. Even if you start indoor cycling once a week, you can still burn something as long as you are consistent and observe your diet.

Once you start getting used to indoor cycling, you need to increase your sessions more than once a week. The activity can also help you maintain an active lifestyle.

Since you engage most of the body parts during indoor cycling, you get to stimulate the muscles and boost your stamina. This can help you get to your desired weight or tone your body.

Cycling indoors can increase your heart rate and boost your energy levels. For this reason, most people find it to be an effective workout for burning calories.

The exercise is also more comfortable compared to other workouts. Since it does not exert too much pressure on your bones or joints, you should not have problems doing it a few days a week.

What is the right frequency for indoor cycling?

frequency for spinning

As we mentioned earlier, the frequency of your indoor cycling session relies on the specific goals you want to achieve. If you are want to lose weight, you need to dedicate at least three days in a week to cycle.

During these days, ensure you attend a 45-minute session so that you can burn at least 600 calories each day.

If you compare indoor cycling with aerobics or walking, you will discover that indoor cycling helps you burn more calories than other forms of exercise.

You should also factor in your body structure and weight for you to determine the frequency and length of indoor cycling.

Research reveals that an average adult should spend up to 150 minutes each week on an exercise bicycle. As you build strength, you can increase the amount of time you spend cycling indoors.

Losing weight through indoor cycling, however, takes time. Do not expect to shed it all in the first week or even after one month.

Others cycle to build cardio endurance. An indoor bike can help your body withstand severe physical activities for long. If this is what you desire, ensure you cycle three times each week.

Do it for around thirty minutes and increase the duration as your body builds endurance. Ensure you focus on increasing the length of your cycle sessions rather than the days you attend indoor cycling classes.

For example, you can change your session from 45 to 60 minutes for at least three days rather than indoor cycling for half an hour for seven days.

Lengthening the duration as opposed to the frequency is what can help your body build endurance. If you want toned muscles, focus on indoor cycling for at least two days a week.

Though cycling has a minimal effect when it comes to your overall muscle mass, it can give you a curvy body. Ensure you spend at least 45 minutes indoor cycling.

A newbie can cycle for 20 minutes at least two days a week until they are comfortable enough to increase this.

Though indoor cycling can transform your body, it is essential not to overdo it. Attending indoor cycling sessions every day may not be healthy for your body.

It can cause problems on some of your body parts, such as the hips and knees. Some people end up developing tendinitis out of indoor cycling excessively.

Do not push your muscles excessively since this can lead to an injury and affect your schedule. You may end up developing lower back pain, muscle soreness, or a neck strain.

Others report pain in body parts such as the ankle, hips, and knees from over indoor cycling.

What rules do indoor cycling classes set for members?

attend spinning sessions

If you are not new to a gym, then you are familiar with some common rules. Indoor cycling classes also have some rules that every member should adhere to.

If you want to maximize the benefits of indoor cycling class, then you need to follow the rules strictly. This can prevent you from disappointments and frustrations.

The first rule is about taking indoor cycling sessions with moderation. You only need to work out for a few days and spend at least half an hour on a stationary bike to avoid injuring yourself.

You should also stay hydrated since you are prone to sweating from the indoor cycling. Ensure you follow the specific instructions that your trainer outlines so that you can enjoy your experience.

Do not start your indoor cycling session with an injury. You need to give your body time to recover before you start indoor cycling. If you have a medical condition, inform your instructor beforehand.


Start boosting your health today by taking indoor cycling classes. They can also help you make your body strong and sexy.

You should, however, understand the right frequency and duration of your sessions. Though your fitness goals play a significant role in this, you need to train at least three times every week.

Do not forget that the secret in achieving your fitness goals lies inconsistency.