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Bike training 101 🚲

How to add biking to your training.

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May 27, 2026 12:24pm EDT

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Pedal like a pro

With cycling now in the app -- and as a cardio option in the new Ultimate Burn Training Journey, we're excited to help you explore the ins and outs of proper bike training. We love indoor biking because it builds cardio power and endurance, it's joint-friendly, it stimulates full-body power (even though it targets the quads, glutes, hips, and core), and it gives you precise metrics for tracking progress.

Indoor cycling isn’t just about pedaling hard; it takes precision. Whether you’re recovering from an injury, pushing for a new PB, or getting in some cardio on those cold rainy days, here's how to own your bike training:

Sit smart:

Adjust your seat so you have a slight knee bend at the bottom.
Align your front knee over the ball of your foot.
Keep your chest open, shoulders relaxed, and spine neutral.

Pedal right:

Focus on smooth, circular strokes, driving down and scraping back at the bottom.
Don't increase resistance too much too soon to maintain form and prevent injury.
Aim for high RPMs as much as possible to maintain efficiency and prevent strain.

Session strong:

Longer is stronger. Train at moderate intensity for 30-90 minutes.
Include intense high-resistance climbs and sprint intervals to build strength and aerobic power.
Balance cardio with strength training for full-body fitness.

Get all our tips, including common mistakes, terminology, purchase considerations, and more on the blog.-->

Want a plan that does the thinking for you?

Did you know that the Coach can build cycling sessions into a complete training program — personalized to your goals, fitness level, and schedule? Strength. Endurance. Mobility. All balanced. All fit to you, to get you fit in weeks. And all waiting in the app.

Get cycling with the Coach

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