Indoor Cycling Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Indoor Cycling Workout Plan

Indoor Cycling Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Indoor Cycling Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Indoor Cycling Total Body Workout

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Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 10,8,8,6 -- 01:00
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

This track cycling workout is designed for the off season and the goal of the workout is to put on some muscle and improve strength. As you get closer to your cycling season you will want to switch your workout up so that you are doing more repetitions with lighter weights.

Besides workout #3 you are going to take your time in between sets and try for a heavier weight. Make sure that you have the proper form. This track cycling workout does not include any of the conditioning/cardio that you should be doing as well. Nothing is going to help you become a better cyclist like actually getting on your bike and practicing.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Indoor Cycling Workout Plan is a comprehensive strength training plan to help the cyclist increase overall body strength. While conditioning is important to the competitive cyclist, building muscle and increasing power are just as important over the long haul. Using this indoor cycling tra... more

The Indoor Cycling Workout Plan is a comprehensive strength training plan to help the cyclist increase overall body strength. While conditioning is important to the competitive cyclist, building muscle and increasing power are just as important over the long haul.

Using this indoor cycling training program can help you make instrumental tweaks to your performance that can mean a world of difference in competition.

Powerful Legs and Beyond

The indoor cycling workout will help you harness more powerful legs, which are the ultimate cyclist’s weapon.

However, the indoor cycling routines will also help you build strength in other areas of the body. This added strength will aid in additional development of the legs, as well as give you a resource of stored energy that can be harnessed, as needed.

Plan Your Attack

The cycling training provided will guide you to a three day a week program. It is important to understand that this plan does not include actual cycling workouts.

Practice on the bike, conditioning and cardio will be separate from this plan. Therefore, understand your own schedule and incorporate the extra workouts needed to influence your performance.

Adjust Accordingly

You will begin this program, usually in the off-season, with the goal of doing lower repetitions with the heaviest weight you can manage for the sets. It is critical to use absolute perfect form to avoid injury of any kind. As you progress through this indoor cycling training, especially as the season or competition nears, it will be most beneficial to lower the weights used and aim for higher repetitions.

Make adjustments to the indoor cycling workouts to coincide with competition schedules. Remember that lower reps with higher weights will add muscle and strength, whereas higher reps with lower weights will help build muscular endurance – another important factor to successful cycling.

Eating and Indoor Cycling Fitness

No training program is complete without discussion about proper diet. Not only will adjustments need to be made to the indoor cycling program in the way of workouts, but also nutrition. While focusing on gaining strength and power, you may need to adjust your intake of protein to help build good solid muscle.

A good measure that has been used successfully for many years is to aim to take in one gram of protein for every pound of body weight. Towards competition time, though, as you become more focused on stamina and longevity, the protein may be scaled back as you take in a diet more rich in carbohydrates to fuel your body for the long haul.

If you are serious about taking your cycling skill to the next level, it is imperative to follow a solid plan. This indoor cycling workout can help you gain beneficial strength that can aid in every area of your performance and give you a competitive edge. Combine this with actual track cycling training, if possible, and you will show dramatic improvements in every area of fitness, as well as blow past your competition like never before.

Indoor Cycling Full Body Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Calves / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Hamstrings / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 00:00:30
3 00:00:30 --:--
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Be sure to focus on strict form to gain all the benefits of this cycling workout plan. Always look to increase weight and push yourself to become stronger.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Indoor Cycling Workout Plan is a comprehensive strength training plan to help the cyclist increase overall body strength. While conditioning is important to the competitive cyclist, building muscle and increasing power are just as important over the long haul. Using this indoor cycling tra... more

The Indoor Cycling Workout Plan is a comprehensive strength training plan to help the cyclist increase overall body strength. While conditioning is important to the competitive cyclist, building muscle and increasing power are just as important over the long haul.

Using this indoor cycling training program can help you make instrumental tweaks to your performance that can mean a world of difference in competition.

Powerful Legs and Beyond

The indoor cycling workout will help you harness more powerful legs, which are the ultimate cyclist’s weapon.

However, the indoor cycling routines will also help you build strength in other areas of the body. This added strength will aid in additional development of the legs, as well as give you a resource of stored energy that can be harnessed, as needed.

Plan Your Attack

The cycling training provided will guide you to a three day a week program. It is important to understand that this plan does not include actual cycling workouts.

Practice on the bike, conditioning and cardio will be separate from this plan. Therefore, understand your own schedule and incorporate the extra workouts needed to influence your performance.

Adjust Accordingly

You will begin this program, usually in the off-season, with the goal of doing lower repetitions with the heaviest weight you can manage for the sets. It is critical to use absolute perfect form to avoid injury of any kind. As you progress through this indoor cycling training, especially as the season or competition nears, it will be most beneficial to lower the weights used and aim for higher repetitions.

Make adjustments to the indoor cycling workouts to coincide with competition schedules. Remember that lower reps with higher weights will add muscle and strength, whereas higher reps with lower weights will help build muscular endurance – another important factor to successful cycling.

Eating and Indoor Cycling Fitness

No training program is complete without discussion about proper diet. Not only will adjustments need to be made to the indoor cycling program in the way of workouts, but also nutrition. While focusing on gaining strength and power, you may need to adjust your intake of protein to help build good solid muscle.

A good measure that has been used successfully for many years is to aim to take in one gram of protein for every pound of body weight. Towards competition time, though, as you become more focused on stamina and longevity, the protein may be scaled back as you take in a diet more rich in carbohydrates to fuel your body for the long haul.

If you are serious about taking your cycling skill to the next level, it is imperative to follow a solid plan. This indoor cycling workout can help you gain beneficial strength that can aid in every area of your performance and give you a competitive edge. Combine this with actual track cycling training, if possible, and you will show dramatic improvements in every area of fitness, as well as blow past your competition like never before.

Indoor Cycling Circuit Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
2 sets, 12 reps
2 12 -- --:--
Glutes / Intermediate
2 sets, 10 reps
2 10 --:--
Calves / Intermediate
2 sets, 25 reps00:00:30
2 25 --:--
--
--
2 sets, 10 reps
2 10 --:--
--
--
2 sets, 20 reps
2 20 --:--
--
--
2 sets, 12 reps
2 12 --:--
--
--
2 sets, 12 reps
2 12 --:--
--
--
2 sets, 10 reps
2 10 --:--
--
--
2 sets, 20 reps
2 20 --:--
--
--
2 sets, 20 reps, 03:00 rest
2 20 03:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

This plan will not only build strength, but it will help you lean out and build up your cardio endurance. Be sure to take the correct rest times and strive for completing the workout plan as designed.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Indoor Cycling Workout Plan is a comprehensive strength training plan to help the cyclist increase overall body strength. While conditioning is important to the competitive cyclist, building muscle and increasing power are just as important over the long haul. Using this indoor cycling tra... more

The Indoor Cycling Workout Plan is a comprehensive strength training plan to help the cyclist increase overall body strength. While conditioning is important to the competitive cyclist, building muscle and increasing power are just as important over the long haul.

Using this indoor cycling training program can help you make instrumental tweaks to your performance that can mean a world of difference in competition.

Powerful Legs and Beyond

The indoor cycling workout will help you harness more powerful legs, which are the ultimate cyclist’s weapon.

However, the indoor cycling routines will also help you build strength in other areas of the body. This added strength will aid in additional development of the legs, as well as give you a resource of stored energy that can be harnessed, as needed.

Plan Your Attack

The cycling training provided will guide you to a three day a week program. It is important to understand that this plan does not include actual cycling workouts.

Practice on the bike, conditioning and cardio will be separate from this plan. Therefore, understand your own schedule and incorporate the extra workouts needed to influence your performance.

Adjust Accordingly

You will begin this program, usually in the off-season, with the goal of doing lower repetitions with the heaviest weight you can manage for the sets. It is critical to use absolute perfect form to avoid injury of any kind. As you progress through this indoor cycling training, especially as the season or competition nears, it will be most beneficial to lower the weights used and aim for higher repetitions.

Make adjustments to the indoor cycling workouts to coincide with competition schedules. Remember that lower reps with higher weights will add muscle and strength, whereas higher reps with lower weights will help build muscular endurance – another important factor to successful cycling.

Eating and Indoor Cycling Fitness

No training program is complete without discussion about proper diet. Not only will adjustments need to be made to the indoor cycling program in the way of workouts, but also nutrition. While focusing on gaining strength and power, you may need to adjust your intake of protein to help build good solid muscle.

A good measure that has been used successfully for many years is to aim to take in one gram of protein for every pound of body weight. Towards competition time, though, as you become more focused on stamina and longevity, the protein may be scaled back as you take in a diet more rich in carbohydrates to fuel your body for the long haul.

If you are serious about taking your cycling skill to the next level, it is imperative to follow a solid plan. This indoor cycling workout can help you gain beneficial strength that can aid in every area of your performance and give you a competitive edge. Combine this with actual track cycling training, if possible, and you will show dramatic improvements in every area of fitness, as well as blow past your competition like never before.

15 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Squat Rack
  • Flat Bench
  • Leg Press Machine
  • Chin-Up Bar
Show All

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Indoor Cycling Workout Plan

15 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Squat Rack
  • Flat Bench
  • Leg Press Machine
  • Chin-Up Bar
Show All