Indoor cycling is an asset to any training plan, boosting endurance, leg size and strength, and torching a serious amount of calories.

And if you set yourself up with a rig at home you don’t need to worry about bad weather, traffic-dodging or overcrowded gyms.

These three indoor cycling workouts from Wattbike will give you a proper full-body workout.

You’ll need to use the RPE scale, which is the Rate of Perceived Exertion. The scale starts at 1 (very light with hardly any effort), going up to 4-6 (when you’re starting to breathe heavily but can still hold a conversation) and eventually 10, which is your absolute maximum that can only be maintained for a very short amount of time.

3 Fat-Burning Indoor Cycling Workouts To Try | Men's Fitness UK

WORKOUT 1:
VO2 Max Builder

Focus: Improve your top-end aerobic capacity and overall endurance
Duration: 59 mins

WARM-UP: 10 mins, building from RPE 1 to RPE 5

MAIN SET:

  • Effort 1 – 4 mins at RPE 8
    Recovery – 4 mins at RPE 5
  • Effort 2 – 4 mins at RPE 8
    Recovery – 4 min. at RPE 5
  • Effort 3 – 4 mins at RPE 8
    Recovery – 4 mins at RPE 5
  • Effort 4 – 4 mins at RPE 8
    Recovery – 4 mins at RPE 5
  • Effort 5 – 3 mins at RPE 8
    Recovery – 4 mins at RPE 5

COOL-DOWN: 10 mins at RPE 3

3 Fat-Burning Indoor Cycling Workouts To Try | Men's Fitness UK

WORKOUT 2:
The Metaboliser

Focus: Increase your metabolic rate for up to 24 hours with this fat-torching HIIT workout.
Duration: 35 mins

WARM-UP: 10 mins building from RPE 1 to RPE 6

MAIN SET:

  • Interval 1 – 20 secs at RPE 9
    Recovery – 35 secs at RPE 4
    (Repeat 5 times)
    Recovery – 3 mins at RPE 5
  • Interval 2 – 20 secs at RPE 9
    Recovery – 35 secs at RPE 4
    (Repeat 4 times)
    Recovery – 3 mins at RPE 5
  • Interval 3 – 20 secs at RPE 9
    Recovery 35 secs at RPE 4
    (Repeat 5 times)
    Recovery – 3 mins at RPE 5

COOL-DOWN: 1 min easy spinning at RPE 2

3 Fat-Burning Indoor Cycling Workouts To Try | Men's Fitness UK

WORKOUT 3:
Sports Conditioning

Focus: Improve your cardiovascular fitness and prepare your body for the demands of sport.
Duration: 45 mins

WARM-UP: 7 mins building from RPE 1 to RPE 6

MAIN SET:

  • Effort 1 – 1 min at RPE 9
    Recovery – 90 secs at RPE 5
  • Effort 2 – 2 mins at RPE 8
    Recovery – 90 secs at RPE 5
  • Effort 3 – 3 mins at RPE 7
    Recovery – 90 secs at RPE 5
  • Effort 4 – 2 mins at RPE 8
    Recovery – 90 secs at RPE 5
  • Effort 5 – 1 min at RPE 9
    Recovery – 90 secs at RPE 5
  • Effort 2 – 2 mins at RPE 8
    Recovery – 90 secs at RPE 5
  • Effort 3 – 3 mins at RPE 7
    Recovery – 90 secs at RPE 5
  • Effort 4 – 2 mins at RPE 8
    Recovery – 90 secs at RPE 5
  • Effort 5 – 1 min at RPE 9
    Recovery – 90 secs at RPE 5

COOL-DOWN: 3 mins at RPE 3

 

To find out more about the brand-new Next Generation Wattbike Atom, visit wattbike.com/gb/product/atom