10-Step Beginner’s Guide for Indoor Cycling Training

Step 1: Set Your Fitness Goals

Decide what you want to achieve:

• General fitness: Aim for 2–3 moderate rides per week.

• Weight loss: Focus on longer sessions with moderate intensity and intervals.

• Performance: Incorporate structured power-based training with apps like Zwift or MyWhoosh.

Step 2: Choose Your Equipment

• Bike + Trainer: Use a road/mountain bike with a smart trainer (e.g., Wahoo KICKR, Tacx Neo) or a dedicated smart bike.

• Basic Gear: Trainer mat, fan, water bottle, towel, and cycling shoes.

Step 3: Install Training Apps

• Zwift: Ideal for gamified rides, races, and structured plans.

• MyWhoosh: A free alternative with scenic routes and community events.

• Create an account, link your smart trainer, and explore beginner-friendly workouts.

Step 4: Test Your Fitness (FTP Test)

Do an FTP (Functional Threshold Power) test to set accurate training zones. Both Zwift and MyWhoosh offer guided FTP tests to assess your power and endurance baseline.

Step 5: Plan Your Training Frequency

Start with 3 rides per week, totaling 2–3 hours:

• 1 endurance ride (steady pace, 45–60 min)

• 1 interval session (20–40 min of varied intensity)

• 1 fun/social ride (Zwift group ride or MyWhoosh event)

Step 6: Weekly Structure Example

• Monday: Rest or stretching

• Tuesday: Interval session (30–40 min, e.g., Zwift “The Gorby”)

• Wednesday: Rest

• Thursday: Endurance ride (45–60 min, steady Zone 2)

• Friday: Rest or mobility work

• Saturday: Group ride or virtual event (60–75 min)

• Sunday: Easy recovery ride (30 min)

Step 7: Use Structured Workouts

Apps like Zwift’s “Workout of the Week” or MyWhoosh’s Beginner Training Plan are perfect for guided sessions. They automatically adjust resistance to match your fitness level.

Step 8: Track Your Progress

Use a fitness tracker or training app to monitor your power, cadence, and heart rate. Review weekly metrics to adjust intensity or duration.

Step 9: Stay Motivated

• Join virtual group rides and races for fun competition.

• Explore different maps and routes to keep it interesting.

• Set weekly challenges (e.g., climb 1,000m in Watopia).

Step 10: Prioritize Recovery

• Stretch after every ride.

• Stay hydrated and eat a balanced post-workout meal.

• Take at least 1–2 rest days per week to avoid burnout.