How Many Times A Week Should You Cycle?

How often should you cycle? Let’s find out!

This is exciting! It is my first time sharing with you in this blog style format. The first topic I want to discuss, because this seems to be a pretty popular topic is, “How many times a week should I take an indoor cycling class?!”

It’s a top-notch question for sure, but the answer isn’t always cut and dry. There are several factors that go into this answer such as:

  • Current fitness level

  • Overall goal

  • Training for a specific purpose

  • Intensity levels

  • Proper rest


Aerobic Activity Recommendation

So, let’s start with what is recommended from The WHO (World Health Organization). They recommend getting anywhere from 75-150 intense minutes or 150-300 minutes of moderate aerobic activity in a 7 day period. Side note, going over the recommended activity time can bring benefits, IF, and a big IF you are fueling your body and providing it with the rest that it needs.

Perfect, so let’s begin there and break it down even further. If you are brand new to exercise or it’s been a while since you have consistently exercised, starting slow and working up to the 150 minutes of moderate exercise is a great start!

Beginning with 1-3, 20-30 minute indoor cycling workouts a week would be a manageable starting point. You can find a beginner indoor cycling class here. If you have an aerobic base to begin, aiming for at least the 150 minute mark of moderately intense exercise would be an ideal goal to set. For example, you could break that up between an indoor cycling classes and strength workouts for the week. If you are at a moderate or advance level, aim for a greater amount of time with some high intensity aerobic activities sprinkled in. This indoor cycling workout is a quick HIIT class.


Listen to YOUR body!

IMPORTANT, something to ALWAYS be aware of is what your body is telling you. If you are having a hard time recovering, your still sore when you start your next strength or indoor cycling workout or, you’re very fatigued and having a hard time getting through a strength, cardio, or indoor cycling workout consider cutting 1-2 workouts out a week and then slowly building back up. Overtraining is nothing to mess around with, it can lead to injuries and several other health complications. Rest is just as important as the workouts themselves. The rest period is when your body is able to build muscle and make the changes you’re working so hard for.

Alright, now that we have covered some of the basics lets get back to the main question, how many days a week should you cycle?

Myself personally, I cycle anywhere between 2-5 times a week, usually 20-45 minute classes. A good guide would be to begin with 2-3 classes per week and taking notes of how you feel would be an ideal way to gauge if you should increase or decrease this number. I wish this was a more straight forward answer, but this is all a part of YOUR journey!


Keep a Fitness Journal

Keeping track of your workouts and progress is a great way to avoid hitting those dreaded plateaus and also, will help indicate if you need to increase or decrease your current indoor cycling and workout routine. Using a fitness journal can make such a huge difference in your fitness journey. Tracking success, struggles, and everything in between will truly help push you closer to your goals! If you don’t know how to begin a fitness journal, you can receive a free fitness journal template here. The big takeaway is listen to your body, if you’re doing too much, cut back and enjoy the rest. If you seem stuck and don’t feel like your workouts are challenging you, add another session and increase your intensity a bit and see how you feel.


As always, keep kicking butt! 

It is important to contact your doctor before beginning any fitness regimen.