Indoor Training Without the Boredom

Indoor cycling is one of the easiest ways to keep training when the weather is bad, daylight is limited or life is busy. The key is to avoid simply sitting on the turbo and pedalling at the same pace for an hour. Short, structured sessions are usually more effective and much less boring.

As a beginner, you do not need a power meter or expensive smart trainer. You can train very effectively using RPE, or Rate of Perceived Exertion, on a simple 1–10 scale. Easy riding might feel like 3–4/10, steady work around 5–6/10, and harder intervals around 7–8/10.

If you have a heart-rate monitor or smartwatch, you can also use heart rate as a guide. Do not become obsessed with exact numbers, especially when you are starting out. Heart rate can be affected by heat, tiredness, caffeine and stress, so use it alongside how the effort actually feels.

A simple 40-minute session could look like this:

• 10 minutes easy warm-up at 3–4/10
• 4 × 5 minutes at 6–7/10, with 2 minutes easy between efforts
• 5 minutes easy cool-down

Another option is a shorter 30-minute cadence session. Warm up for 10 minutes, then alternate 1 minute of faster, smoother pedalling with 2 minutes easy. Repeat this several times, then cool down.

The biggest advantage of indoor training is that every minute can have a purpose. There are no traffic lights, junctions or long descents, so a 40-minute turbo session can provide a lot of useful training.

Keep a simple record of each session. Write down the duration, RPE, heart rate if available, and how the session felt. If the same workout becomes easier after a few weeks, or you can hold the same effort with a lower heart rate, that is a good sign of progress.

Use a fan, keep a drink nearby and vary the sessions.