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In the world of fitness there is a type of training that is gaining more and more prominence for its ability to transform the body, improve health and burn fat, even at rest: metabolic training. Now, what exactly is metabolic training and how can you do it at home? Below, we solve all your doubts and give you real routines to carry out your metabolic training at home, we also clarify if it can be carried out by practicing indoor cycling. Keep reading!
What is metabolic training?
Metabolic training is a training method that combines high-intensity exercises with short or moderate recovery periods. Its main objective is to speed up the metabolism, as its name suggests, and it does so during exercise, but also after exercise, generating an effect known as EPOC (Excess Post-exercise Oxygen Consumption). In other words, your body continues to burn calories even several hours after you have finished your session. This type of training is characterized by:
- Use of large muscle groups.
- Combination of strength and cardio.
- High intensity (with interval training).
- Short rest periods.
Metabolic training offers a number of unique benefits that make it one of the most effective methods for those looking to improve their physical condition and accelerate fat burning. By combining high-intensity exercises with short breaks, this type of training stimulates the metabolism not only during the session, but also in the hours afterward, thanks to the aforementioned EPOC effect. In addition, by involving large muscle groups, metabolic training promotes the development of lean muscle mass, which also increases basal caloric expenditure. Another of its great benefits is that it improves cardiovascular endurance, lung capacity, and exercise tolerance in less time than other conventional methods. Not to mention that it easily adapts to different fitness levels and can be done at home.
In short, if you are wondering what metabolic training is, you can think of it as a strategy to maximize exercise efficiency and promote fat burning, muscle development, and cardiovascular improvement at the same time. All this with a comprehensive approach that combines efficiency, intensity, and measurable results, ideal for both those looking to lose weight and those who want to optimize their athletic performance without spending hours training every day.
Can you do metabolic training with an indoor bike?
Absolutely yes. In fact, indoor cycling is one of the most effective tools for training to speed up your metabolism. The reason is simple: it allows you to work at very high intensities without the joint impact of other exercises. With a smart bike, such as the ZBike 2.0, you can control every aspect of your workout and design sessions with HIIT intervals, which are ideal for this type of training. Plus, if you already have a conventional bike, you can turn it into a highly effective metabolic training station using the ZPro, ZDrive MAX, or RooDol By ZYCLE rollers. The advantage of these solutions is that they allow you to maintain the posture, geometry, and habits of your usual bike, but take your training to the next level thanks to the connection with apps, simulators, and structured sessions, all without leaving home!
Metabolic training: routines and exercises
Now that you know that indoor cycling is ideal for metabolic training, we suggest specific routines to do with your ZBike 2.0 or ZYCLE rollers. These sessions are designed to improve your endurance, increase calorie burning, and speed up your basal metabolic rate.
Routine 1 – HIIT metabolic training (ZBike 2.0)
This metabolic training example lasts a total of 30 minutes and aims to raise your heart rate and activate fat burning. It is an ideal HIIT metabolic workout to use with the ZBike 2.0, as you can measure and adjust the power in real time to ensure you maintain the right intensity:
- Warm-up: 5 minutes at a gentle pace (50% FTP or Z1).
- HIIT block: 10 x (30 seconds sprint at 90-100% + 1 minute recovery).
- Continuous pedaling: 5 minutes at medium intensity (Z2).
- Cool down: 5 minutes at a gentle pace.
Routine 2 – Metabolic training by climbing (ZDrive MAX or ZPro)
This 45-minute metabolic training routine at home is designed to improve metabolic endurance and sustained effort capacity. It works very well with smart rollers such as the ZDrive MAX or ZPro, with which you can simulate slopes or load the workout from platforms such as BKOOL.
- Warm-up: 10 minutes with progressive cadence.
- Ladder 1: 3 min Z3 → 2 min Z4 → 1 min Z5.
- Recovery: 3 minutes at a gentle pace.
- Ladder 2: 3 min Z3 → 2 min Z4 → 1 min Z5.
- Recovery: 3 minutes easy.
- Final sprint: 4 x 20 sec at 100% + 40 sec easy.
- Cool down: 5 minutes easy riding.
Routine 3 – Metabolic training with basic roller (RooDol By ZYCLE)
This routine lasts 25 minutes and aims to quickly activate your metabolism in a short period of time. It is ideal for those who want effective metabolic training without sensors or screens, so it can be practiced perfectly with our RooDol by ZYCLE roller. With it, you will work on your balance, technique, and rhythm with total freedom.
- Warm-up: 5 minutes at a good cadence.
- 10x Sprints: 10 x (20 sec fast + 40 sec active running).
- Cool down: 5 minutes gentle.
Some recommendations for metabolic training at home
Before you start any metabolic training, keep these tips in mind to optimize results and avoid injury:
- Warm up properly, as your body must be prepared for intense effort.
- Check your technique on the bike and make sure you are in the correct position so as not to overload your knees or back.
- Do not train like this every day, as metabolic training is very demanding. Two to three times a week is ideal.
- Hydrate and eat well, as this type of training requires energy.
- Use a heart rate monitor or power meter, such as the ZCore, which is designed to provide you with the most accurate measurements of your heart rate, allowing you to adjust the actual intensity of your workout in real time.
