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It happens to all cyclists: we want to go out for a ride, but work, commitments, or bad weather get in the way. Finding time to train becomes difficult, and we often end up leaving our bikes parked for longer than we would like. However, cycling training in limited time is not only possible, but it can also be done effectively to maintain our fitness if we know how. The secret is to make the most of every minute. Even though we can’t always spend hours on the bike, a well-structured routine with the right intensity can offer the same benefits as a long ride.
But how do you do it? In this article, we explain how to train for cycling when you don’t have much time, how much cardio time on a stationary bike is recommended, and what options you have for training at home with maximum efficiency. Let’s get started!
How much cardio is recommended to stay in shape?
Cardiovascular training is one of the foundations of any exercise routine. It helps strengthen the heart, improve lung capacity, and maintain an active metabolism. Specialists recommend 150 to 300 minutes of moderate aerobic activity per week, which is equivalent to about 30 to 45 minutes of cardio per day. This amount is sufficient to improve endurance, control weight, and promote muscle recovery. However, the type of exercise you choose can make a difference. When it comes to cycling or biking in general, how long to train and how to do it, you should know that pedaling at moderate intensity for 30 minutes a day is perfect for staying in shape, and sessions of 45 to 60 minutes improve aerobic capacity and leg strength.
Many experts recommend interval training (HIIT) if you are short on time. This is a great alternative as it combines periods of high intensity with short breaks, allowing you to reap similar benefits to those of a longer session.
How to train for cycling when you have little time
Cycling training with limited time does not mean training less, but training better. Indoor cycling plays a key role here, as it allows you to train without depending on the weather, light, or traffic. In addition, today’s equipment offers such a realistic pedaling sensation that it virtually eliminates the difference between riding indoors or outdoors, not to mention that many models are completely silent, giving you the ability to train at any time of day. Here’s how to make the most of your training time with the two main options offered by ZYCLE: indoor cycling bikes and smart rollers.
Training with an indoor cycling bike
Indoor cycling bikes are the most complete option for those looking for a realistic and quiet training experience. In this regard, the new ZBike Infinity from ZYCLE stands out, representing a technological leap forward in the segment. Its freewheel system offers sensations very similar to those of a traditional road bike, with natural inertia that responds precisely to each pedal stroke. Thanks to its electronic magnetic resistance system, the ZBike Infinity automatically adjusts the resistance according to the slope or type of training being performed, ensuring a fully immersive experience. In addition, its connectivity with the main indoor cycling simulators or platforms allows you to train with virtual routes, compete with other cyclists, or follow personalized plans.
If you are short on time, this type of bike allows you to make the most of every minute. But if you prefer the traditional fixed gear of indoor bikes, then the ZBike 2.0 is for you. In addition, the new model now incorporates a new electronic button braking system, which guarantees the cyclist’s safety at all times. In this case, when talking about the use of the exercise bike, how long to train each day and how, we find that with ZYCLE’s professional indoor models, even 20 or 30 minutes well spent is enough to work on strength, cadence, and aerobic capacity.
Training with indoor cycling rollers
But what if you already have a bike and prefer to maintain the same geometry and feel as on the road when using it at home? Then what you need are indoor cycling rollers, and the ones we offer at ZYCLE are the perfect alternative. Our ZDrive MAX and ZPro models turn any bike into an advanced training tool, with a level of precision and professional connectivity, as you can see in the specifications for each of them. The ZDrive MAX, for example, stands out for its high-precision magnetic resistance and direct drive, which eliminates wheel slip and reduces noise to a minimum. It also simulates gradients from up to 20%, allowing for very realistic workouts even when you don’t have much time.
Meanwhile, the ZPro is ideal for those looking for a lighter option that does not require removing the rear wheel of the bike, perfect for quick 30-minute sessions or warm-up routines. Both trainers are compatible with the main virtual training platforms, adding motivation and variety to each session. Of course, you can also choose to train your balance and technique with a roller trainer, such as the RooDol By ZYCLE, which is also very easy to assemble and transport from one place to another—and is available in different models to suit any type of bike.
In short, if you’re wondering how much time to spend on your stationary bike each day or how much cardio to do to stay in shape, ZYCLE rollers allow you to tailor your workouts to the minute. You can do short, high-intensity sessions or longer virtual routes depending on how much time you have.
