Indoor Cycle

The History of Indoor Cycling

The indoor bike, also known as a spin bike or indoor cycle, was developed in the 1980s by South African racing cyclist Johnny Goldberg. He was looking for a way to train effectively regardless of the weather, laying the foundation for indoor cycling. In the 1990s, he founded the Spinning® brand and popularised workouts in group classes around the world, combining music and motivation. Spinning soon became one of the biggest fitness trends in studios. The first bikes were still basic, equipped with a flywheel and a mechanical brake, but they evolved over time: modern magnetic brakes, power measurement, digital displays, heart rate monitoring and app connectivity made workouts increasingly versatile and professional. Today, indoor bikes are among the most popular pieces of equipment both in fitness studios and at home, as they allow for intense endurance training, group dynamics and even virtual training on platforms such as Zwift or Peloton.

The benefits of training on an indoor bike

An indoor bike offers the feeling of riding a real road bike—only it’s weather-independent and available whenever you want. The riding position and adjustable resistance are designed to realistically replicate the feel of riding on the road or off-road. This makes it suitable for everything from easy base training to intense interval or hill workouts. Indoor cycling not only builds endurance and strengthens the cardiovascular system, but also specifically strengthens the leg and core muscles. At the same time, it is gentler on the joints than running, making it ideal for regular training. With direct control over resistance and cadence, you have full control over the intensity and training goals, just as you would on a road bike. The indoor bike thus combines an authentic riding experience with maximum flexibility and effectiveness.

How effective is indoor cycling?

Indoor cycling is one of the most effective forms of endurance training. The heavy flywheel and adjustable resistance create a realistic riding feel, making it suitable for both long steady-state sessions and intense intervals. It primarily strengthens the legs, glutes, and core, while also providing significant benefits for the heart and circulatory system. Depending on the intensity, you can burn 400 to 600 calories per hour at a moderate pace, and up to 800 calories per hour during interval or HIIT sessions. At the same time, this low-impact workout is gentle on the joints, making it an ideal alternative to higher-impact sports such as jogging. This makes the indoor cycling bike a versatile piece of training equipment, suitable for both fitness beginners and dedicated athletes.

Indoor bike – the authentic feel of riding on the road

An indoor cycle provides a uniquely realistic training experience. The heavy flywheel creates a fluid, round pedaling that is very close to cycling outside. Thanks to the infinitely variable resistance adjustment as well as the adjustable saddle and handlebars, the bike can be individually adjusted to your body mass and riding position like a real sports bike. Sprints, climbs or long endurance rides can be authentically simulated, almost as if you were rolling over asphalt or climbing a mountain. Standing driving and quick changes between load levels are also possible without any problems. This means you can experience a real street feeling, all in the comfort of your own four walls, regardless of the weather or time of day.

Color zones in spinning and indoor cycling systems

Modern indoor cycling systems use color zones to make training intensity visible. Each color represents a specific stress range - from relaxed basic training to maximum effort. This way you can see at a glance whether you are driving in the right area. This not only makes training more effective, but also more motivating, as progress is immediately visible

Color zones are a central feature in many indoor cycling and spinning systems. The Coach By Color® system from ICGis particularly well known, but other apps such as Zwift, Peloton or Wahoo SYSTM work with color-coded intensity ranges.

The color logic may differ slightly, but the principle is always the same Similar:

• Blue/Green → low intensity, basic endurance

• Yellow → moderate, fat burning range

• Orange → high, strength endurance/threshold

• Red → very high, sprint or maximum load

Have you seen an indoor cycle online and are still unsure?

Visit us, give us a call or send us an email—our local experts will be happy to assist you in person. Together, we’ll clarify your requirements and check whether your preferred indoor bike is on display at one of our stores. You might even discover an alternative that suits your needs even better.