Ride a bike

Cycling in the home gym and fitness studio

Cycling is one of the most effective and joint-friendly forms of endurance training – not just outdoors, but also in your own home or at the gym. With high-quality indoor cycles, ergometers, air bikes, and recumbent bikes, you can bring the cycling experience directly into your home gym or studio. Whether you're a beginner or a professional, indoor cycling offers an optimal solution for every training goal – from weight loss to cardiovascular strengthening to targeted athletic training.

What is indoor cycling?

Indoor cycling is a stationary endurance training session on specially designed fitness equipment that simulates the feel of a real bicycle—often with realistic resistance levels , gradient profiles, and digital training programs. Four main types of equipment are used:

1. Indoor Cycles : For intensive, sporty and dynamic training – ideal for interval training and spinning classes.

2. Ergometers : Certified equipment with precise power control – perfect for health-oriented cardio training.

3. Air Bikes : For functional full-body training – the air resistance adapts to your effort.

4. Recumbent Bikes : Back-friendly recumbent bikes with a low entry – comfortable training with maximum relief for the joints.

What are the benefits of cycling on fitness equipment?

Cycling on indoor equipment offers numerous advantages over outdoor training:

1. Weather independence : You train at any time of day, in any weather – without excuses.

2. Joint-friendly training : Ideal for people with knee or hip problems.

3. High calorie consumption : Depending on the intensity, you burn up to 800 calories per hour.

4. Individual control : Adjust resistance, training duration and programs precisely to your goals.

This combination makes indoor cycling the perfect building block for a sustainable fitness concept – whether in a home gym or a professional studio.

Who is indoor cycling training suitable for?

Indoor cycling appeals to a wide range of target groups – both private and professional:

✦ Fitness beginners: Gentle introduction to endurance training with a controllable level of difficulty.

✦ Competitive athletes: Targeted performance diagnostics and interval training at a high level.

✦ People in need of rehabilitation: Medically prescribed exercise therapy (especially with ergometers or recumbent bikes).

✦ CrossFit and HIIT fans: High-intensity interval training including upper body exercises with Air Bikes.

Fitness studios and personal trainers: Versatile for group or individual training, with high training motivation through digital features.

Whether you want to lose weight, strengthen your heart, or improve your athletic performance – there is a suitable bike for every target group.

What fitness equipment is available – and which one is right for me?

Indoor Cycle

The indoor cycle is the most athletic version of the exercise bike . With infinitely variable resistance and a realistic cadence, it's ideal for spinning, HIIT, or interval training. It simulates the feel of a real racing bike—including pedaling in the saddle. Ideal for advanced users and performance-oriented athletes.

Ergometer

Ergometers offer precise wattage control ! They are ideal for health-oriented training, rehabilitation programs, and precise performance monitoring. Their comfortable seating position and program-supported training make them suitable for all age groups.

Air Bike

The Air Bike's resistance is generated by a large fan – the harder you pedal and move the handlebars, the greater the resistance. It offers an intense full-body workout and is primarily used in CrossFit, HIIT, and functional training . A challenge for every fitness level.

Recumbent Bike

The recumbent bike is a recumbent ergometer with a backrest. It relieves pressure on the spine and joints—ideal for older people, beginners, or those with limited mobility. Comfort and safety are the focus, without sacrificing exercise effectiveness.

How does training with an indoor bike work?

Training with an indoor bike is as versatile as your goals—whether it's fat burning, endurance improvement, rehabilitation, or performance improvement. The approach varies depending on the type of equipment and training goal:

1. For endurance and cardiovascular training, longer, consistent units with moderate resistance are suitable – ideal for example. E.g. on the ergometer or recumbent bike.

2. To burn fat, interval or HIIT workouts are recommended, for example on an indoor cycle or air bike – short, intense bursts of exercise alternate with recovery phases.

3. In the rehabilitation or senior area, the focus is on joint-friendly, controlled training – with low intensity and clear pulse control.

4. For ambitious athletes, structured training plans, wattage control, and app-based performance data offer targeted coaching at the highest level.

As a general rule, every session includes a short warm-up, a customized workout, and a cool-down. Modern indoor bikes support you with digital programs, heart rate monitoring, and real-time feedback – for a safe, effective, and motivating workout.

Which muscles are trained when cycling?

Even though cycling is primarily considered endurance training, it is an effective muscle activator:

I. Legs (quadriceps, hamstrings, calves)

II. Gluteal muscles

III. Abdominal and core muscles (stabilization)

IV. Arms, shoulders and back (actively involved with Air Bikes)

The advantage: You train efficiently while being gentle on your joints – ideal for building muscle, definition, and improving performance.

Cycling with ergometers and indoor bikes for weight loss

Burning calories made easy: Indoor cycling can burn between 400 and 800 calories per hour, depending on the intensity. Combined with a balanced diet, this training will help you:

I. Fat loss

II. Improvement of metabolism

III. Strengthening heart health

IV. Long-term weight control

Particularly effective: interval training and HIIT units with air bikes or indoor cycles.

What should you pay attention to when buying?

If you want to buy an indoor bike, you should pay attention to the following criteria:

✦ Training goal: weight loss, rehabilitation, competitive sport?

✦ Resistance system: Magnetic, air, friction – depending on your needs.

✦ Sitting position and ergonomics: Individually adjustable for comfortable training.

✦ Maximum load capacity and quality: Robust frames, high-quality components.

✦ Technical features: heart rate sensors, display, app connectivity.

✦ Space requirements and noise level: An important point, especially in a home gym.

If necessary, seek professional advice – e.g. B. in our showroom or by telephone from our experts.