The Best Exercise Bike Workouts for Improved Endurance and Cardiovascular Health
Exercise bikes have long been a staple in home gyms and fitness centres. And it’s no mystery why. They’re low-impact, joint-friendly, and effective. Whether you’re chasing a faster 5k, stronger lungs, or just want to shed some kilos, riding an exercise bike hits the mark. With more Aussies working from home and gyms going digital, indoor cycling has made a huge comeback. It’s simple, powerful and doesn’t need much space.
Thanks to new tech, modern bikes come packed with smart features like heart rate tracking, built-in workouts, and even real-time coaching. From beginners to athletes, everyone can jump in. And with top-quality gym equipment in Perth, there’s never been a better time to take charge of your fitness.
So, how do you turn your pedalling into real results? The answer lies in the workout itself. Let’s break it down.
1. Interval Training: Short Bursts, Big Gains
Interval workouts are like flipping a switch. You alternate between pushing hard and backing off. This on-off pattern fires up your heart and trains your body to recover fast. It builds both aerobic and anaerobic strength, which is key for endurance.
A basic plan looks like this:
- Warm up for 5 minutes at an easy pace
- Sprint for 30 seconds at max effort
- Ride steady for 90 seconds
- Repeat 6 to 10 times
- Cool down for 5 minutes
This structure works because it mimics how your body responds in real life—quick moves, short rests. You get more done in less time and burn more calories after the ride thanks to the afterburn effect.
You can also tweak the ratio. Try 40/20 or even 20/10 sprints if you’re short on time. Just remember, when it’s time to go hard—go all in.
To maximise your exercise bike workouts, use a heart rate monitor or watt output tracker. It keeps you honest and helps avoid overtraining.
2. Steady-State Endurance Rides
If interval training is the sprinter’s game, steady-state rides are the marathoner’s bread and butter. These are longer sessions at a consistent pace—just enough to make you sweat but not gas out.
Here’s how it works:
- Ride for 30 to 60 minutes
- Keep your heart rate in Zone 2 (60–70% of your max)
- Focus on steady breathing and smooth cadence
Why does this matter? It trains your body to burn fat for fuel and boosts mitochondrial function. In plain terms: your body learns to go further without tiring as fast.
Over time, your resting heart rate drops and your blood vessels grow stronger. You’ll also notice better endurance in other workouts like running or swimming. This type of ride is perfect for off-days when you still want to move but not push too hard.
Not sure how to find your zone? Use the talk test. If you can chat but not sing, you’re in the sweet spot. For more insight, here’s everything you need to know about exercise bikes.
3. Hill Climbs: Build Power and Mental Grit
Hill workouts are a great way to mimic outdoor resistance. You crank up the resistance and hold it, just like climbing a steep road. This style of riding strengthens legs, improves muscular endurance, and builds mental toughness.
A good workout might look like this:
- Warm up for 10 minutes
- Increase resistance and stand or sit for 3–5 minutes
- Recover for 2–3 minutes at low resistance
- Repeat 4–6 times
- Cool down
You’ll feel the burn in your quads and glutes, and that’s the point. Hills force your body to recruit more muscle fibres. And the mental focus it takes to hold that tension builds discipline.
Add variety by playing with your position—alternate between standing and seated climbs. Keep your core tight and spine straight. It’s tough, but worth it.
Cycling indoors saves your knees from the pounding of hill runs, and it’s safer when bad weather hits. These gains also translate to real-life hikes and sports. You can’t beat the benefits of owning an exercise bike for this type of work.
4. Heart Rate Zone Training: Train Smarter, Not Harder
Heart rate training personalises your workout. It’s like a GPS for your fitness journey. Instead of guessing how hard you’re working, your heart rate shows the truth.
There are five zones:
- Zone 1 – Recovery
- Zone 2 – Fat burn and base building
- Zone 3 – Tempo or aerobic
- Zone 4 – Threshold
- Zone 5 – Max effort
You can build a week around these zones. Do one long Zone 2 ride, one tough Zone 4 ride, and use Zone 3 for moderate training.
Using a chest strap or wrist-based monitor, you’ll see patterns. Maybe your heart rate spikes too fast—that means you need more base work. Or it stays too low—that’s your cue to push harder.
Once you understand these numbers, you stop wasting time. You hit the right intensity every time.
5. Cadence Drills: Pedal Smarter
Cadence is how fast your legs turn—measured in revolutions per minute (RPM). Most riders hover around 80–100 RPM, but that number changes with resistance, effort, and skill.
Working on cadence helps with rhythm and coordination. It also prevents injury because smoother pedalling equals less joint strain.
Try this:
- 5 minutes easy at 80 RPM
- 1 minute fast at 110–120 RPM
- 2 minutes rest
- Repeat 6–8 times
Use resistance to balance the feel. Too light and you’ll bounce. Too heavy and you’ll grind. Aim for fluid motion.
These drills sharpen control, boost agility, and keep your ride fresh. It’s a small tweak with big payoff.
6. Fartlek Cycling: Ride with Feel
Fartlek means “speed play” in Swedish. It’s a fun mix of sprinting, cruising and climbing, all by feel. No set timer, no strict plan. Just go hard when you feel strong and ease off when needed.
A session might go like this:
- 10-minute warm-up
- Ride easy, then sprint for a song’s chorus
- Return to steady pace
- Push hard during every third kilometre
- Cool down
It builds endurance, keeps things fun and mimics real road rides. You learn to listen to your body. This style is great for mental health, especially when you don’t want strict rules.
It’s also perfect for group classes or virtual rides where music or scenery can guide your changes.
7. Tabata on the Bike: Four Minutes of Fire
This one’s brutal but short. Tabata uses 20 seconds of work and 10 seconds of rest for eight rounds. That’s four minutes total. Sounds easy? It’s not.
Try it like this:
- 5-minute warm-up
- Set resistance medium-high
- Sprint 20 seconds
- Rest 10 seconds (keep legs moving)
- Repeat 8 times
- Recover for 5 minutes
One Tabata round can push your VO2 max higher than a 30-minute jog. It boosts fat loss, power, and stamina. But don’t overdo it—one or two rounds a week is plenty.
Great for tight schedules or when you want to feel the burn in less time.
8. Active Recovery Rides: Keep Moving Without Stress
Not every ride has to be intense. Active recovery rides let your body heal while still moving. You keep the blood flowing and flush out soreness.
Set up like this:
- Ride 20–30 minutes
- Keep resistance low
- Stay under 60% of your max heart rate
Use these rides after tough sessions or on rest days. They help speed up recovery and reduce stiffness. Listen to chill music, watch a show, or just enjoy the spin.
The goal here isn’t performance—it’s movement. It’s a way to stay consistent without burnout.
FAQs
1) How often should I ride my exercise bike for endurance?
For endurance, aim for 3 to 5 sessions a week. Mix up the workouts—some long and steady, others short and intense. Steady-state rides build your aerobic base. Intervals and hills challenge your heart and muscles. Recovery rides let you stay active without pushing too hard. It’s important to listen to your body. If you’re sore or tired, swap a hard session for something lighter. Over time, you’ll find a rhythm that works for you. And always make sure your workouts support your bigger goals—whether that’s a race, weight loss or just better health.
2) Can I lose weight using an exercise bike?
Yes, you can. Exercise bikes burn calories and build lean muscle. Pair your workouts with a healthy diet, and the results follow. High-intensity rides like intervals or Tabata burn more in less time. Longer steady rides help too, especially in fat-burning zones. Don’t forget strength—muscle burns more calories at rest. Consistency is key. You don’t need to ride every day, but stick to your plan. Track your progress and adjust your workouts as your fitness improves.
3) What’s better—standing or seated cycling?
Both have benefits. Seated rides are better for longer endurance workouts. You stay more stable and conserve energy. Standing adds resistance and works different muscles. It mimics real-life climbs and builds strength. Use both. Mix seated and standing efforts within the same ride. It makes your workout dynamic and keeps different muscle groups firing. If you have back or knee issues, start seated. As your form improves, add short standing sections.
4) Do I need special shoes for indoor cycling?
Not always. Most bikes let you ride with normal trainers. But cycling shoes with cleats help. They clip into the pedals and give better power transfer. You can push and pull the pedals, which boosts efficiency. They also keep your feet stable and reduce strain on joints. If you ride often or take virtual spin classes, investing in good shoes is worth it. Just check your bike’s pedals and match the cleat system.
5) What’s the difference between upright and recumbent bikes?
Upright bikes are like traditional road bikes. You sit higher and lean forward. They’re great for intense workouts and mimic outdoor cycling. Recumbent bikes have a reclined seat with back support. They’re more comfortable and gentler on the lower back. They suit people with mobility issues or those starting out. Both improve heart health and endurance. The choice comes down to your fitness level, goals and comfort. Try both if possible before deciding.
Get On the Bike and Power Up Your Health
Exercise bikes aren’t just for warm-ups or rainy days. With the right workouts, they become a powerful tool for endurance, heart health and total fitness. You don’t need fancy gear or a mountain trail. Just a solid plan, a bit of sweat, and the drive to improve.
Indoor cycling is only getting smarter and more connected. From live leaderboards to smart resistance, the future is bright—and fast. So whether you’re spinning in your garage or cruising through a virtual Alps ride, it’s time to level up.
Ready to ride? Find top-tier gear and unbeatable service at Fitness Equipment Warehouse. Get the tools, get the plan, and start pedalling towards your best self today.
Please call us today at (08) 9455 2810 or leave an enquiry.