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Free indoor cycling tool

Stationary Bike
Workout Plan.

Pick your goal, time and fitness level to build a structured indoor cycling session with warm-up, intervals, cool-down and estimated calories.

Build your session
Your plan
30 min · 230 cal

Plans are a starting template, not medical or coaching advice. Ease off if anything hurts, and build up gradually rather than jumping straight to the hardest sessions.

The method

How the plan is built

Every session is framed the same way: a warm-up, a main set shaped by your goal, and a cool-down.

W
Warm-up = a few easy minutes to raise heart rate and loosen the legs before the hard work starts.
G
Goal shapes the middle = fat burn holds steady moderate, endurance uses tempo blocks, intervals alternate hard and easy, recovery stays gentle throughout.
L
Level sets the dose = your fitness level adjusts interval length and work-to-rest, so beginners get more recovery and advanced riders get harder efforts.
C
Cool-down = easy spinning at the end to bring your heart rate down and start the recovery process.
kcal
Calories = each segment MET x 3.5 x weight in kg divided by 200 x its minutes, summed across the session.

Rotate the goals through your week: a couple of interval or endurance days for fitness, a steady fat-burn ride, and an easy recovery spin to keep the legs fresh. Consistency beats any single perfect workout.

Want a printable 4-week indoor cycling plan?
A ready-to-follow session calendar for your bike is coming soon to our shop.
FAQ

Stationary bike workout plan FAQ

Every good session has three parts: a warm-up to raise your heart rate gradually, a main set that matches your goal, and a cool-down to bring things down. This generator builds all three for you, so you just hop on and follow the segments in order.

Beginners do well with 20 to 30 minutes, while 30 to 60 minutes suits most fitness and weight goals. Interval sessions can be shorter because they pack more intensity into the time. Set the length you have and the plan fills it sensibly.

Fat burn holds a steady moderate effort you can sustain, endurance mixes longer tempo blocks to build aerobic fitness, intervals alternate hard efforts with recovery for the biggest bang per minute, and recovery is an easy spin to loosen the legs between hard days.

RPM is your pedalling cadence, how many times the pedals turn per minute, and resistance is how hard the flywheel is to turn. Each segment gives a target for both so you can dial in the right effort even if your bike has no power readout.

Each segment has a research-based MET value for its intensity. Calories come from MET x 3.5 x your weight in kilograms divided by 200, multiplied by the minutes in that segment, then added up. Heavier riders and harder segments burn more.

Three to five sessions a week is a solid target for most people, mixing harder interval and endurance days with easier recovery spins. Leave at least one rest day and avoid stacking hard sessions back to back so your body can adapt.