moderate
45-Minute Indoor Cycling Session
Indoor cycling provides cardiovascular training without joint loading — a well-valued option for women managing knee or hip discomfort.
45 min · Kit: Stationary bike (gym or home spin bike), Padded cycling shorts (optional)
The session
- 15 min: Easy warm-up spin, comfortable resistance
- 25 min: Build effort — increase resistance gradually
- 35 min: First climb — heavy resistance, seated
- 43 min: Recovery — easy spin, low resistance
- 55 min: Sprint intervals — 30 sec hard, 30 sec easy × 5
- 65 min: Recovery
- 75 min: Standing climb — add resistance, stand on pedals
- 85 min: Seated power — moderate-heavy resistance at medium cadence
- 97 min: Cool-down spin — gradual resistance decrease; leg stretches
Worth knowing
- Resistance (gear) is what makes indoor cycling challenging — cadence alone is not enough
- A correctly fitting bike reduces knee, back, and hip strain: seat could allow slight knee bend at the bottom of the pedal stroke
- Cycling is low-impact for joints but high in cardiovascular benefit
- Padded shorts make a significant difference for comfort on longer sessions
