Indoor cycling has exploded in popularity — and for good reason. It’s efficient, low impact, weather-proof, and one of the most effective ways to build cardiovascular fitness.
At VBike, we keep it simple: establish your baseline, train smart at low heart rate, and build fitness progressively. Whether you’re very new to cycling or returning after a break, this structured four-week approach will set you up properly from day one.
If you’re new to it, here’s your simple four-week plan to build confidence, strength, and consistency.
Week 1: Establish Your Baseline
Before you start “training,” you need a clear starting point. Guessing intensity leads to burnout or undertraining. That’s why we begin with an FTP fitness test.
What Is FTP?
FTP (Functional Threshold Power) is the highest average power you can sustain for roughly 1 hour. It gives you a measurable benchmark and allows you to train in accurate zones. For beginners, we recommend: a guided FTP ramp test on a smart trainer or a shorter 20-minute test with proper warm-up. This gives you your power zones — and more importantly, a realistic starting point.
This Week's Plan:
- 1 FTP test session
- 2 easy 30-minute recovery rides in Zone 1–2 (low heart rate, conversational pace)
The goal this week isn’t fitness gains. It’s awareness — understanding how effort feels relative to your numbers.
Week 2: Build Your Aerobic Base
This is where many new riders go wrong. They ride too hard, too often. At VBike, we prioritise low heart rate training to build a strong aerobic engine. Why? Because endurance fitness is the foundation of everything: better fat utilisation, stronger cardiovascular system, improved recovery and greater long-term performance gains.
Your rides should sit mostly in Zone 2 — typically 60–70% of your FTP or a heart rate you can sustain while holding a conversation.
This Week's Plan:
- 3 rides per week
- 40–50 minutes each
- Keep heart rate steady and controlled
It may feel “too easy.” That’s the point. You’re training your aerobic system, not chasing exhaustion.
Week 3: Add Controlled Intensity
With two weeks of base work done, your body is ready for small doses of structured intensity — based on your FTP zones. This isn’t all-out training. It’s controlled effort.
This Week's Session Structure Example:
- 10-minute warm-up (Zone 1–2)
- 3 x 6-minute efforts at Zone 3 (just below threshold)
- 3-minute easy spin between efforts
- Cool down
Keep one ride purely aerobic and low heart rate. Keep another as steady Zone 2 endurance. This balance allows adaptation without overtraining — a key part of the VBike indoor cycling philosophy.
Week 4: Reassess and Progress
By week four, you’ll likely notice: lower heart rate at the same power, improved endurance, faster recovery between efforts and more comfort riding indoors.
Now it’s time to re-test or complete a structured benchmark ride. You can repeat your FTP test or complete a steady 20-minute effort and compare numbers. Even a small improvement confirms the process is working.
This Week's Plan:
- 1 structured tempo session
- 1 longer Zone 2 ride (60 minutes)
- Optional re-test at the end of the week
Progress is built on consistency — not smashing every session.
Why the VBike Method Works
Many beginners think indoor cycling is about intensity. It’s not. It’s about precision - by establishing an FTP baseline, training predominantly at low heart rate, adding measured, structured efforts and tracking improvement over time.
You build sustainable fitness that lasts well beyond four weeks. Indoor cycling becomes less about surviving workouts — and more about improving intelligently.
