Cycling experts share beginner-friendly indoor bike workouts

Two cycling experts have shared beginner-friendly workouts for indoor exercise bikes. These workouts cater to different fitness levels, offering options for beginners, intermediate riders, and those seeking high-intensity sessions. The beginner workout lasts 18 minutes and focuses on varying pedal speeds and resistance. For those ready for more intensity, an interval workout is available, designed for short, high-energy sessions. A high-intensity routine aims to improve speed and muscle strength. Experts suggest beginners ride for 30 to 45 minutes, depending on fitness levels. They recommend starting and ending sessions with gentle cycling and stretching to prevent injury. Research indicates that 30 minutes of cycling can enhance cardiovascular health.