Indoor cycling doesn't have to be either an all-out HIIT workout or a long, steady ride. HIIT, steady-state, and progressive workouts can each serve a different purpose, and a well-rounded indoor cycling routine can include a combination of all three.
To better understand the differences, SHIMANO asked experienced indoor cycling educators, instructors, and fitness professionals to explain how each training style works and how riders can choose workouts that match their goals.
Indoor cycling workout types at a glance:
- HIIT: Short periods of high-intensity effort alternated with lower-intensity recovery.
- Steady-state: Sustained riding at a relatively consistent effort.
- Progressive training: A workout where resistance, intensity, or difficulty gradually increases over time.
- Best approach: Use different workout styles based on your fitness, goals, recovery, and overall training schedule.
Meet the Indoor Cycling Experts
Emily Booth
Master Educator, Indoor Cycling at Life Time Fitness and Stages Indoor Cycling
Member, NASM Scientific Advisory Board
Emily has taught indoor cycling for more than 20 years. With a background in musical performance and endurance sports, she views indoor cycling as a combination of two of her longtime passions.
Orlando Deral
Founding Group Fitness Instructor at HEIMAT
Group Fitness Instructor at Equinox
Orlando coaches indoor cycling, running, circuit training, strength, and HIIT classes in Los Angeles. He is a certified group fitness instructor and personal trainer with cycling certifications from Schwinn, Spinning®, and Stages.
Brianne Murphy
Owner and Founder, Empower Cycle
Brianne Murphy founded Empower Cycle in Bonita Springs, Florida, bringing together her background in athletic training and passion for cycling and group fitness.
Ben Kohler
Master Educator, Stages Indoor Cycling
Subject Matter Expert, American Council on Exercise
Fitness and Wellness Director, University of Minnesota
Ben has a master's degree in kinesiology from the University of Minnesota and focuses on the behavioral aspects of physical activity and creating inclusive fitness environments.
Is Every Indoor Cycling Class Either HIIT or Steady-State?
No. Indoor cycling can include a much wider range of training structures.
Emily Booth emphasizes that riders don't need to approach indoor cycling as an either-or choice between steady riding and extremely hard intervals.
"The possibilities on a bike that goes nowhere are immense, versatile, and adaptable."
- Emily Booth
Ben Kohler agrees that an all-or-nothing approach can miss the bigger picture.
"As riders and instructors, it is our job to encourage a well-rounded training schedule that incorporates both styles of training."
- Ben Kohler
It's similar to another indoor cycling debate: music vs. metrics. The most useful answer usually isn't one extreme or the other.
What Is HIIT Indoor Cycling?
High-intensity interval training, or HIIT, alternates hard efforts with periods of lower-intensity recovery.
Orlando Deral describes it simply as moving from a high level of intensity back down to a lower level before repeating the process.
The exact duration and intensity of those intervals can vary depending on the workout, instructor, and rider.
What Is Steady-State Indoor Cycling?
Steady-state cycling involves maintaining a relatively consistent effort for a sustained period.
Rather than repeatedly surging and recovering, the rider settles into an intensity that can be maintained over a longer block of time.
This type of riding can play an important role in building an aerobic base and developing the ability to maintain a consistent effort.
What Is Progressive Indoor Cycling?
Progressive training gradually increases the difficulty of a workout instead of keeping the effort constant or repeatedly jumping between high and low intensities.
Orlando gives the example of a progressive climb: begin on relatively flat resistance, move into a small hill, and continue increasing resistance or effort as the climb develops.
This creates a workout where the challenge builds over time.
HIIT vs. Steady-State vs. Progressive Training: Which Is Best?
None of the three is automatically best. They are different tools that can be used for different training goals.
Brianne Murphy describes HIIT, steady-state, and progressive workouts as different tools in the fitness toolbox, each offering a different way to challenge riders.
- HIIT: Useful when the goal is incorporating short, demanding efforts into a workout.
- Steady-state: Useful for sustained aerobic riding and building consistency.
- Progressive: Useful when you want the challenge of the workout to gradually build.
A rider's overall training schedule can include all three rather than committing exclusively to one approach.
Should Most Indoor Cycling Workouts Be High Intensity?
Not necessarily.
Emily recommends thinking about intensity as part of the entire training week rather than judging each class in isolation.
She points to the general concept of spending much of your available aerobic exercise time at lower intensities while reserving a smaller portion for very hard work.
Her practical advice is simple: not every indoor cycling session needs to become a sufferfest.
"Pick a few workouts a week to really go for it, and let the rest be on the lower end of the intensity zone."
- Emily Booth
The exact balance will vary with training experience, goals, recovery, and other exercise performed during the week.
How Should You Choose an Indoor Cycling Workout?
Start with what you want to get out of the session.
Emily encourages riders to think about their goals before deciding how intensely they should train.
A rider focused on general health, someone training for improved cycling performance, and someone looking primarily for an enjoyable group workout may all benefit from different approaches.
Orlando also emphasizes that indoor cycling classes include riders with very different fitness backgrounds and abilities.
Instead of matching the person next to you, use the workout as a framework and adjust the intensity to your own current fitness and goals.
How Should Beginners Approach Indoor Cycling?
Riders new to indoor cycling don't need to match the intensity of more experienced riders immediately.
Ben recommends first becoming comfortable with aerobic riding and gradually increasing difficulty before adding more demanding interval work.
Orlando's advice is equally important: give yourself some grace while you're learning.
"They should keep in mind that even as challenging as this modality may be, it's also super fun."
- Orlando Deral
Riders with health concerns or questions about beginning a new exercise program should consult an appropriate healthcare professional for individualized guidance.
Why Recovery and Consistency Matter
A productive training schedule is about more than making each individual workout as difficult as possible.
Recovery, consistency, and choosing an appropriate intensity for the day all affect how sustainable a routine feels.
Emily identifies consistency as one of the most important ingredients for creating meaningful change, while Ben encourages riders to avoid comparing their watts, cadence, or performance with the person next to them.
"The only person you are competing against is yourself."
- Ben Kohler
What represents a challenging workout for one rider may be completely different for someone else.
There's More to Indoor Cycling Than the Workout
Brianne points out that the value of an indoor cycling class can extend beyond the physical structure of the workout.
Music, community, motivation, shared energy, and simply having a scheduled place to ride can all be part of what keeps people returning.
That makes indoor cycling different from a training plan built entirely around numbers. The workout matters, but so does finding a format you enjoy enough to do consistently.
Riders can also support their cycling with off-the-bike training that complements time spent in the saddle.
A Simple Indoor Cycling Training Takeaway
- Don't make every ride an all-out effort.
- Use steady-state riding to develop sustained aerobic fitness.
- Use HIIT strategically for higher-intensity work.
- Use progressive workouts when you want effort to build throughout the session.
- Adjust the workout to your own fitness and goals.
- Prioritize consistency over trying to win every class.
Indoor cycling offers far more variety than simply choosing between HIIT and steady-state riding. Different training formats can challenge riders in different ways, and the best approach is the one that fits your goals, recovery, fitness level, and the type of riding that keeps you coming back.
Interested in going deeper? Learn more about becoming an indoor cycling instructor.
