Hands up if you like to see how far you’ve ridden, or how many calories you’ve crushed after a hard indoor cycling class. Data is rewarding and motivating, and data-backed workouts can make even the toughest ride feel purposeful and fun!

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When it comes to indoor cycling, adding power to your rides is much like having a personal trainer rather than a cheerleader in your corner. There are times when we need both, but when it comes down to it, the metrics of our rides better shape and guide us towards our fitness goals. And they also keep us coming back for more.

Power Meters aren’t just for the pros, indoor and outdoor cyclists of all levels enjoy the benefits of training with power. Indoor bikes that are outfitted with a power meter provide real-time data that communicate the precise amount of work, or energy, that’s put into a ride. 

The science behind all of this is pure physics, but in a nutshell, power is the combination of how much work a cyclist has done and how fast they’ve done it. A power meter measures the transfer of energy from a rider’s legs to the bike, by measuring how hard (torque) and how fast (cadence) a cyclist is pushing on the pedals to keep them turning. This combined measurement is expressed in watts and is often referred to as power output.

Power output varies considerably from person to person, so comparing power variables from one rider to another isn’t fruitful. But knowledge is power for the individual rider, and power-based data provides individuals with a brilliant perspective of what their bodies can do. In addition to quantifying effort during a given workout, tracking power output can also help riders set quantifiable goals and measure improvements in their fitness level. Higher watts also mean greater caloric burn, so riders can “turn up their burn” by monitoring and training with watts.

The American College of Sports Medicine (ACSM) ranks fitness tracking as the number one fitness trend in the US. Smartphones, smartwatches, and exercise apps are the new norm, but not all performance tracking methods are considered equal. For years, heart rate training has been a gold standard in tracking fitness, but heart rate training alone only captures the body’s physiological response to a workout and communicates very little about the effectiveness of the workout itself. Heart rate can vary from day to day. Temperature, hydration level, fatigue, stress, caffeine, and other factors can easily influence your heart rate, which makes it difficult to quantify the intensity of your efforts. 

Power, on the other hand, does not fluctuate and can add a concrete crosscheck to workouts. Power meters generate solid metrics that communicate the pure effort (mechanical response) of a workout. A watt is a watt, regardless of whether you’re hyped up on caffeine or suffering from a sleepless night. The only way to influence power output is to put in the work. Any increase in effort instantly elevates power data, whereas heart rate data is slower to respond to a heightened effort. The accuracy, responsiveness, and consistency of power metrics help athletes figure out what works best for their body both, in the moment and over time.

Analyzing data during class is motivating. Analyzing data after class is gratifying. And, analyzing data over time is just flat-out rewarding. Without data, it’s impossible to know how far you’ve come or if your workouts are effectively moving you toward your goals. Power metrics take the guesswork out of training and they help you understand your body. A simple glance at your power data and you can identify cardiovascular training zones, weaknesses, strengths, and gains. Analyzing your workouts allows you to compare yourself to the only other person that really matters… you!

Power provides a quantitative evaluation of the intensity of your workouts. Instead of basing how hard a rider is working on perceived exertion or other qualitative factors, power meters generate real-time numbers that can be immediately displayed on a head unit, console, or leaderboard. This instant feedback can help guide a rider to work less, hold the line, or increase workload based on the remaining distance and time left in class. 

The data that’s collected from each ride can also be used to build training protocols and individualized power zones. Power zone training uses a rider’s functional threshold power (FTP) to establish personalized watt ranges (zones). Riding in each zone affects the body in unique ways and allows instructors (and riders) to purposefully target specific exercise intensities (like active recovery, endurance, tempo, threshold, V02 max, and anaerobic) while avoiding overtraining.

At the end of the day, working out needs to be fun and rewarding or we won’t stick to it. Hardcore metrics and efficiency can be mega motivators for some. But for others, the experience, the music, and the energy of a class are what keep them coming back for more. Data can still be extremely validating for those who find themselves in the second camp. Having a number or score that quantifies an experience attests to why you’re doing what you’re doing. Sure, you feel better, but a little bit of data can prove that your workout is actually making you better too!

When it comes to watts, there’s not a magic number that applies to all. But generally speaking, a beginner cyclist may average around 75-100 watts in a 1-hour workout. A more conditioned rider will average more than 100 watts, and pro cyclists can reach up to 400.

Keep in mind that watts and FTP alone are not a determinant of strength. Power-to-weight ratio is the formula used to determine a rider’s strength compared to their weight, and it’s a great equalizer when comparing riders of different sizes. Larger riders push more weight down onto the pedals, thus producing a higher output of power. Conditioned lighter riders, on the other hand, have a higher power-to-weight ratio even though their watts/FTP are lower.

To achieve a higher wattage during a ride, you must either increase your cadence at a given resistance or keep your cadence the same and increase resistance; either method will result in higher output and an increase in speed. This correlation is easy to experience. 

Climb on your bike and try these three exercises: 

1. Hold a steady speed and then gradually increase resistance. The watts on the display will rise.
2. Hold the resistance steady and increase your speed. Again, watts will go up.
3. Pedal fast and “dump the gears.” As the resistance decreases, watts will drastically decrease even though cadence is fast. Riding technique deteriorates at a high speed and low resistance, so cycling with some resistance is not only more comfortable, but it’s also safer. Click HERE to read more about safe RPM ranges for cycling.  

The best way to increase your power output over time is to ride your bike, ride your bike, and then ride your bike some more. 

There are a lot of reasons and a lot of ways to ride indoors. Group indoor cycling classes are fun, and motivating and can build a sense of community, all of which keep you coming back for more. While indoor bikes, smart trainers, and smart bikes enable dynamic solo rides and make the best “pain cave” training partners. Regardless of which you choose, adding power to your ride will help you get the most out of your indoor workout.

When you ride indoors, you’re constantly working. If you ride for 60 minutes indoors, you’ll most likely be pedaling for 60 minutes. Traffic lights, terrain, other riders, or cars can influence your actual ride time outside (on average, a 60-minute indoor ride would equal 90 minutes of riding outside). Indoor cycling ensures consistent effort and consistent conditions, which makes your training more efficient. Every ride can be precisely quantified making it easy to determine fitness gains. And, this is a big reason why indoor bikes pair perfectly with power. 

But, it’s not all about the grind! Even if you’re riding by yourself during your lunch hour, you can still have fun. Most smart trainers and smart bikes pair with third party riding apps like Zwift, Rouvy, RGT, TrainerRoad, and Peloton that make riding indoors more like playing a video game. The added social aspect of meeting a virtual group of friends and giving “Ride Ons” and earning PowerUps add an element of fun to riding indoors that never existed before. 

Power data does not have to be in your face at all times to make an impact. Power meters can be behind the scenes machines that quietly capture and generate motivational data points that can be viewed through an after-ride or workout summary. In this scenario, power gives you an idea of how you did on the ride, even if it wasn’t your focus. 

Equipment, Fitness

How to Choose the Best Exercise Bike to Meet Your Fitness Goals

Ready to give your home gym a pedal-powered upgrade? We know, the journey to finding the best exercise bike can be long and arduous, a bit like a Tour de France — without the picturesque French countryside. But fear not; we’re here to help steer you in the right direction.

If you’re short on time, though, consider these key takeaways before you start shopping:

1. Benefits of Exercise Bikes: Improved cardiovascular health, muscle strengthening, calorie-burning, low-impact workouts, and versatile workout routines.

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2. Types of Exercise Bikes:

• Upright Bikes: Mimics outdoor cycling.
• Recumbent Bikes: Offers added back support.
• Studio Bikes: Suitable for intense cycling workouts.

3. Fitness Goals: Upright or studio bikes have the potential to burn calories, while recumbent bikes may improve strength and muscle tone.

4. Key Features:

• Resistance Types: Options between magnetic or air resistance.
• Adjustability: The ability to customize seat and handlebars.
• Tech Add-ons: Advanced features like touchscreens, heart rate monitors, or virtual workouts.

5. Budget: Balance between quality and affordability.

6. Space Consideration: Make sure the bike fits in your space without getting in the way.

Read on to learn all about exercise bikes and how to choose the best exercise bike to meet your lifestyle and fitness goals!

Why an Exercise Bike, You Ask?

First off, let’s tackle the question of “How to choose an exercise bike?” by looking at its array of advantages. If you’re wondering, “What are the benefits of using an exercise bike?” or “How do I choose the best exercise bike?” these stationary stallions pack a punch in terms of benefits.

• Improved Cardiovascular Health: Just like any other aerobic activity, pedaling on an exercise bike gets your heart rate up, promoting better heart health. [1] Consistent cycling may help improve your lung capacity, boost circulation, and reduce the risk of cardiovascular diseases.
• Strengthened Muscles: It’s not just about the cardio; your muscles get a workout too. Cycling targets the legs, glutes, and core, toning and strengthening in the process. [2]
• Calorie Burning: Depending on the intensity, you may burn anywhere from 200 to 600 calories in an hour. [3] Now, that’s an efficient way to maintain or work towards your desired weight.
• Low-impact: High-intensity, low-impact — that’s the exercise bike’s mantra. They’re kinder on the lower body, making them potentially suitable for all fitness levels. [4]
• Super Versatile: With an exercise bike, workouts can fit seamlessly into your lifestyle. Want a leisurely cycle? No problem. Feeling the urge to push your limits? Ramp up the resistance and speed for a high-intensity session. Whether it’s morning, noon, or night, rain, or shine — your exercise bike is ready when you are.

Next time you’re weighing the benefits of adding an exercise bike to your routine, remember: it’s more than just a stationary piece of equipment. It’s a gateway to a healthier you!

Types of Exercise Bikes and Who They’re Suited For

“How do I choose the best exercise bike?” While you’ve decided an exercise bike is in your fitness future, with so many options, it’s essential to know how to choose an exercise bike that fits your needs. Let’s dig deeper into each type and see which might be the best fit for your workout vibes:

Upright Bikes:

• What is it? Think of the bikes you used to ride in the park, just without the moving scenery. The upright bike positions the user over the pedals in a conventional bicycle stance.
• Who’s it for? If you’re seeking that authentic bike-riding experience without the unpredictability of outdoor elements, this one’s your match. It’s perfect for a casual exerciser but can still offer challenging workouts for the more advanced riders.

Recumbent Bikes:

• What is it? These let you kick back, literally. With a larger seat and supportive backrest, it allows you to pedal out front in a reclined position. Think of it as the lounge chair of exercise bikes.
• Who’s it for? Those wanting a less strenuous workout will find these particularly appealing. Plus, they’re great for those just getting started with exercise or older adults who desire comfort alongside their calorie burn.

Studio Bikes:

• What is it? Born from those high-energy studio classes, these bikes are built for performance. They have a heavy flywheel, adjustable resistance, and a design that simulates the posture of road cycling.
• Who’s it for? If you thrive on high-intensity workouts, studio bikes are your ticket. They’re perfect for serious cyclists and those looking to push their limits with heart-pounding workouts.

The best bike for you truly depends on your personal fitness goals, physical needs, and preferred workout style. Whether you’re looking to recreate outdoor rides, focus on comfort, dive deep into intense sessions, or multitask your muscles – there’s a bike waiting for you to hop on and ride!

Considering Your Fitness Goals

When we talk about fitness, it’s not a one-size-fits-all situation. Your unique goals are the compass guiding you toward the right type of equipment. Let’s break down how different exercise bikes align with various fitness targets, plus our picks for the best exercise bikes.

Calorie Burn:

• Why it matters: The key to burning calories is creating a calorie deficit, where you burn more calories than you consume. Cardiovascular exercises like cycling may burn calories and rev up your metabolism. [5]
• Bike recommendation: While all exercise bikes can contribute to this, upright and studio bikes are typically the frontrunners. Why? They allow for more intense, sweat-dripping sessions that mimic the challenges of outdoor cycling.

Muscle Tone and Strength

• Why it matters: Cycling engages multiple muscle groups, making it a beneficial activity for both fat loss and muscle definition.
• Bike recommendation: Recumbent bikes, with their laid-back design, focus more on the leg muscles. They offer a unique resistance that can help define and tone these areas.

Endurance Building

• Why it matters: Increasing your endurance helps you perform activities for longer periods without getting winded. It also enhances your overall fitness and stamina. [6]
• Bike recommendation: All exercise bikes can assist in this area, but studio bikes, with their capability for extended, resistance-heavy sessions, are especially beneficial.

In essence, while all exercise bikes offer fantastic benefits, understanding your primary fitness goals can lead you to the best fit. Whether it’s calorie burn, muscle toning, or endurance, there’s a stationary chariot waiting to champion your cause.

Features to Pedal Towards

Navigating the realm of fitness equipment, especially when determining “how to choose an exercise bike?” can be daunting. What are the core features, and what benefits can they offer? This handy guide will help streamline your decision, highlighting essential aspects to consider for an optimal cycling experience.

Resistance Types – The ‘How Hard Do I Work?’ Factor:

• Magnetic Resistance: This is the silent operator of the resistance world. Magnetic resistance operates, as the name suggests, on magnets, offering a frictionless, smooth ride. Perfect for those who love a quiet environment or live in shared spaces. [7]
• Air Resistance: This one’s intuitive – the harder you pedal, the more resistance you face. It’s like cycling against a gust of wind; the faster you go, the stronger the wind pushes back. Great for those who love a challenge and wish to intensify their workouts progressively.

Adjustability – Tailoring the Ride for You:

• Seat Adjustments: Look for bikes where the seat height and position can be tweaked. This may help ensure you maintain a good posture, maximizing the workout impact while minimizing risk of injury. [8]
• Handlebar Tweaks: Adjustable handlebars cater to different arm lengths and preferred postures. Whether you’re leaning forward for an intense ride or sitting back for a light pedal, the handlebars should accommodate you.

Techy Add-ons – The Modern Rider’s Delight:

• Interactive Screens: From tracking your calories burned to the distance covered, modern displays offer a plethora of data. Some even come with touchscreen capabilities and can stream on-demand workouts.
• Heart Rate Monitors: Essential for those keeping an eye on their cardiovascular health or aiming for target heart rate zones. They provide real-time feedback on the intensity of your workout.
• Virtual Workouts: Ever wanted to cycle through the streets of Paris or the countryside of Tuscany from your living room? Some exercise bikes offer virtual workouts, complete with HD visuals and real-world terrain simulations. It adds an element of adventure and fun to your regular routine.

Speaking of virtual workouts and interactive features, iFIT, a leading paid-subscription fitness platform, integrates seamlessly with many NordicTrack exercise bikes. So, dive into a world of immersive training, explore breathtaking destinations with expert coaches, and tap into a community that fuels your passion for fitness, all from the saddle of your bike!

So, while the core function of an exercise bike remains consistent, the features you choose can greatly enhance your experience. Think of them as the gears on a bike, allowing you to shift your workout from a leisurely coast to a mountainous challenge as you ride in comfort and style.

Let’s Talk Budget

Just as we pedal at different intensities, we all have different financial thresholds when it comes to splurging on fitness gear. Setting a budget isn’t just about preventing post-purchase guilt; it’s about ensuring value for every dollar (or penny!) spent. 

On one end, we have the luxury models – the Rolls-Royces of exercise bikes, laden with every tech perk imaginable. And at the other, simpler, no-frills machines that still get the job done. 

But here’s the golden nugget of advice: aim for the sweet spot. This is where quality meets affordability. Brands, bells, and whistles aside, ensure the bike aligns with your core needs and fitness goals. After all, the best investment is one that gets you pedaling consistently!

Making Room

As exciting as it is to envision yourself pedaling towards your fitness goals, ensuring your new exercise bike fits your lifestyle, and your living space is crucial. Starting your fitness journey only to realize your bike’s taken over your favorite reading nook? Not the best motivation boost!

• Size Does Matter: Exercise bikes, like shoes, come in all sizes. While some models are compact and perfect for apartment living, others might be larger, catering to a more extensive range of features. Before you click ‘buy,’ grab a measuring tape and envision where your new workout buddy will reside.
• Mobility and Storage: Some bikes are designed with wheels, making them easy to move around. This feature is a lifesaver if you plan on storing your bike when it’s not in use or if you enjoy changing your workout scenery within your home.
• Design Aesthetics: An often-overlooked aspect is how the bike looks. If it’s going to be a permanent fixture in your living space, you might want one that complements your decor. A bike that visually pleases you is more likely to get you hopping on it rather than using it as a makeshift laundry rack.

While an exercise bike is an investment in your health, it should seamlessly integrate into your home environment. It’s meant to elevate your daily routine, not complicate it. 

The Bottom Line

Choosing the best exercise bike to meet your fitness goals doesn’t have to be a wheelie big challenge. Still pondering, “How do I choose the best exercise bike?” Consider your needs, and check out some great tips from our exercise equipment guide to get you pedaling your way to glory. 

These resources will help in your quest on “How to choose the best exercise bike for your fitness goals?” And remember, no matter which bike you choose, it’s all about the journey (even if it’s stationary)!

Footnotes

1. Haskell WL, Lee IM, Pate RR, et al. Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation. ;116(9):-.
2. Jorge M, Hull ML. Analysis of EMG measurements during bicycle pedalling. Journal of Biomechanics. ;19(9):683-694.
3. Swain DP, Franklin BA. VO2 reserve and the minimal intensity for improving cardiorespiratory fitness. Medicine & Science in Sports & Exercise. ;34(1):152-157.
4. Andersen LB, Schnohr P, Schroll M, Hein HO. All-cause mortality associated with physical activity during leisure time, work, sports, and cycling to work. Archives of Internal Medicine. ;160(11):-.
5. Boutcher SH. High-intensity intermittent exercise and fat loss. Journal of Obesity. ;:.
6. Tanaka H, Swensen T. Impact of resistance training on endurance performance: a new form of cross-training? Sports Medicine. ;25(3):191-200.
7. Balmer J, Davison RCR, Bird SR. Peak power predicts performance power during an outdoor 16.1 km cycling time trial. Medicine and Science in Sports and Exercise. ;32(8):-.
8. Mornieux G, Gollhofer A, Stapelfeldt B, Belli A. Effects of pedal type and shoe–sole rigidity on the biomechanics and physiology of cycling. Journal of Sports Sciences. ;26(1):59-68.

Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

The company is the world’s best energy generating exercise bike supplier. We are your one-stop shop for all needs. Our staff are highly-specialized and will help you find the product you need.

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