-
eMobility
-
Fitness
-
Outdoor
-
Office
TWHEELS Exercise Library
Indoor Bike Training: Workouts for Home
With the indoor bike, you can train your endurance regardless of the weather or time of day. Here you’ll find six workouts, from proper setup and easy base rides to intervals and hill rides.
All workouts work with your bike’s continuously variable resistance and can be adapted to your level. Before your first ride, take two minutes to adjust the saddle height—it determines your comfort and proper technique.
Bike setup: the right riding position
Bike setup: the right riding position
- Rough saddle height: stand next to the bike and set the saddle level with your hip bone.
- Fine-tune with the heel method: get on, heel on the pedal at its lowest point; your leg should be straight but relaxed. With the ball of your foot on the pedal you automatically get the right slight bend in the knee.
- Foot position: the ball of your foot sits over the pedal axle, tighten the straps so your foot stays put.
- Check the position: pedals at 3 and 9 o'clock, your front knee is directly above the pedal axle; if not, slide the saddle slightly forward or back.
- For beginners, set the handlebar at saddle height or slightly above: shoulders down, elbows slightly bent, back long.
15-minute starter session
15-minute starter session
- 4 min easy spin at light resistance (level 4-8 out of 32), 70-80 revolutions per minute (RPM, see the display); you should be able to talk in full sentences.
- 8 min flat road: raise the resistance slightly (level 8-12) and hold a steady 80-90 RPM; upper body quiet, hands relaxed on the bars.
- Optional 2-3 short accelerations of 30 sec each: legs faster only, without bouncing in the saddle.
- 3 min cool-down at minimal resistance, until your heart rate clearly drops.
Base endurance (25 minutes)
Base endurance (25 minutes)
- 5 min warm-up at light resistance (level 6-10), 80-85 RPM.
- 15 min main set at moderate resistance (level 10-14): hold 80-90 RPM, effort around 6 out of 10, you can still speak in full sentences.
- Use the watt display: note the number from the first few minutes and keep it as steady as you can.
- Check your position every 5 min: shoulders down, elbows soft, smooth round pedalling instead of stomping.
- 5 min easy cool-down.
HIIT 30/30 (10 rounds)
HIIT 30/30 (10 rounds)
- 6 min warm-up at light resistance (level 6-10), with two short 10 sec surges towards the end.
- 10 rounds: 30 sec hard (raise the resistance by 4-6 levels, 90-100 RPM, effort 8-9 out of 10), straight into 30 sec very easy (resistance almost off, 60-70 RPM).
- Hold back on purpose in the first rounds: the last one should hit the same watts as the first.
- Use the watt display as your check: aim for the same range in every hard round.
- 4 min easy cool-down.
Hill pyramid
Hill pyramid
- 5 min warm-up at light resistance (level 6-10), 80-90 RPM.
- Climb: every 2 min raise the resistance by 2 levels (e.g. 12, 14, 16, 18); cadence stays in the climbing range of 60-80 RPM.
- Peak: 2 min at the highest level where you can still hold at least 60 RPM cleanly; core tight, hips quiet in the saddle.
- Descent: every 2 min drop the resistance by 2 levels and bring the cadence back towards 80-90 RPM.
- 5 min easy cool-down.
Cadence drills (60 vs. 100 RPM)
Cadence drills (60 vs. 100 RPM)
- 5 min warm-up at light resistance (level 6-10), 80-90 RPM.
- Strength block: 3 min at just 60 RPM with high resistance (level 16-20); pedal smooth and round, no rocking in the saddle.
- 2 min easy at 80-90 RPM, resistance back down to level 8-10.
- Speed block: 3 min at 100 RPM with light resistance; upper body stable, no bouncing in the saddle.
- Repeat the blocks 1-2x, then cool down.
Ready-to-follow workouts
Start with a curated routine—2 to 3 sessions per week are enough to make noticeable progress.
Cardio start
Bike setup plus a 15-min start, with base endurance added after 2-3 weeks. 2-3 easy rides per week at 80-90 RPM build the foundation.
- Bike setup: the right riding position · Once, 5-10 min, quick check before every ride
- 15-minute starter session · 15 min, 2-3x per week
- Base endurance (25 minutes) · 25 min, 2-3x per week
20-min HIIT
6 min warm-up, 10 rounds of 30 sec hard and 30 sec easy, 4 min cool-down. Max. 2x per week, and only after a few weeks of base training.
- HIIT 30/30 (10 rounds) · approx. 20 min, max. 2x per week
Home Trainer Indoor Bike made of Oak Wood – TWHEELS
Your workout, coming soon to the TWHEELS app
Workouts, training plans, and personalized training from your TWHEELS equipment, all brought together in one app. Sign up to be among the first to hear about the launch.
No spam. Just the launch information and what the app can do.
Frequently asked questions
How do I set the saddle height correctly?
How often should I ride per week?
Which muscles does the Indoor Bike train?
Is indoor cycling easy on the joints?
Thoughtful. Beautiful. Sustainable.
TWHEELS, keep moving forward.
Contact us anytime:
Phone: +41 43 508 20 26
Email: info@twheels.ch
Warehouse: U. Schwärzistrasse 54, Weesen
