Indoor cycling is more than pedaling in place. When you pair smart on-bike intervals with quick strength and core blocks, your exercise bike workouts become efficient circuit sessions that build cardio capacity, strengthen key muscle groups, and keep motivation high. Indoor cycling is a low impact option that is friendly on knees and hips, while still delivering a strong cardiovascular stimulus and lower-body strength work¹. Systematic research also suggests indoor cycling can improve aerobic capacity, body composition, blood pressure, and lipid profile, especially when paired with nutrition changes².
Why The NordicTrack S24 Sets You Up For Circuit Success
The S24 Studio Bike is designed for fast transitions and fresh variety so your home bike routine stays fun and social.
- 24 digital resistance levels keep intensity dialed in for climbs, sprints, and recovery.
- Pivoting 24 inch HD touchscreen rotates toward your mat so you can flow straight into floor moves.
- Smart, trainer-led experiences with iFIT offer structured circuits and intervals suitable for various fitness levels.
- Hybrid SPD and toe-strap pedals welcome cycling shoes or standard sneakers, great for mixed-ability homes and social rides.
- Dumbbell storage keeps light weights within reach for upper-body blocks.
Explore the NordicTrack S24 Studio Bike, designed for versatility and ease of use during circuit training.
The Science, Simplified
- Cardio, strength, and body composition: Controlled studies suggest indoor cycling may support improvements in VO₂max and cardiovascular health markers, including HDL and LDL cholesterol, when combined with overall lifestyle changes².
- Heart health and blood pressure: Protocols lasting 12 weeks or longer show meaningful drops in systolic and diastolic blood pressure, with the largest changes reported in longer interventions and when exercise is combined with diet².
- Low impact, high return: Cycling is a low-impact exercise option that may be more comfortable than high-impact activities for individuals with joint sensitivity¹. Speak with a healthcare provider to determine what’s appropriate for your needs.
- Mood and community: Group cycling is social and has been linked to boosts in positive feelings before and after class, a powerful cue for consistency¹.
Editorial note for advanced readers: the 2019 systematic review rates overall evidence quality as very low due to heterogeneity and limited randomized trials, so interpret effect sizes with caution. The direction of benefit for fitness, body composition, and cardiometabolic markers is consistently positive².
How To Build Your S24 Circuit Bike Workouts
A circuit alternates focused on-bike bouts with quick off-bike sets. This keeps your heart rate elevated, layers in strength, and makes time fly, perfect for solo sessions and group rides alike.
30-Minute S24 Circuit Bike Workout, No Guesswork
Block 1, On-Bike Climb & Sprint, 6 minutes
- 1 minute seated climb, moderate to hard
- 30 seconds standing sprint, fast but smooth
- Repeat 3 times
Block 2, Off-Bike Strength, 6 minutes
- Dumbbell shoulder press, 12 reps
- Bodyweight squats, 15 reps
- Forearm plank, 30 seconds
- Repeat 2 times
Block 3, On-Bike Speed Intervals, 6 minutes
- 40 seconds hard effort, high cadence with control
- 20 seconds easy spin
- Repeat 8 rounds
Block 4, Off-Bike Core & Glutes, 6 minutes
- Russian twists, 20 total reps
- Glute bridges, 15 reps
- Side plank, 20 seconds each side
- Repeat 2 times
Cooldown, 6 minutes
- Light spin, slow breathing, gentle hip flexor stretch at the bike
Why This Structure Works
- Intervals spike cardio demand, which is a proven route to aerobic improvements².
- Strength and core exercises support better power transfer on the bike and may contribute to overall fitness improvements when part of a balanced exercise and nutrition program².
- Mixing formats keeps the session engaging and social, a key driver of class popularity and positive mood¹.
Join an iFIT Bike + Strength Circuit!
Choose Your Path: Two Circuit Templates for Different Vibes
35 Minute Social Ride Night
- Warm-in, 3 minutes
- DJ-timed hill party, 8 minutes, ride the beat and rise to the chorus¹
- Mat minute, 5 minutes, AMRAP of pushups 10, goblet squats 12, crunches 15
- Speed ladder, 8 minutes, 30, 45, 60 second efforts with equal recovery
- Finisher, 6 minutes, standing climbs, 30 on, 30 off
- Cooldown, 5 minutes
Tip, invite friends on their S24s, hit the same workout, and compare feel notes after, social connection is part of the magic¹.
30 Minutes Performance Builder
- Warm-in with cadence drills, 3 minutes
- VO₂ mini-set, 3 x 2 minutes hard, 1 minute easy
- Floor superset, 2 rounds, split squats 10 each, single arm row 12 each
- Threshold ladder, 2, 3, 4 minutes at steady hard, 1 minute easy between
- Core stabilizers, dead bug 10 each, side plank 30 seconds each
- Cooldown, 2 minutes
Note, interval work is a common element in successful cycling programs and connects to aerobic capacity gains².
Smart Tips For Better Results
- Start short if you are new. Even 20 to 30 minutes is fine on day one¹.
- Progress at your pace. Do not feel pressure to match anyone else’s output, control your intensity and cadence¹.
- Get fitted. Proper saddle and bar setup makes riding more comfortable and reduces strain on the low back and knees¹.
- Hydrate and towel up. Indoor cycling is sweat heavy, keep water and a towel ready¹.
- Pair with nutrition. For cholesterol and blood pressure improvements, programs that combine indoor cycling with diet changes show the greatest effect².
Bike Workout Moves To Add Between Intervals
- Seated cadence drills, 20 seconds fast legs, 40 seconds easy
- Standing climbs, 30 to 60 seconds at a challenging resistance
- Power surges, 10 to 20 seconds all-out, full recovery
- Single leg focus, light resistance, emphasize even pedal circles for 30 seconds each side
These short inserts layer intensity in a controlled way and keep the session dynamic².
Safety And Setup At Home
- Place your bike on a stable, level surface with clear space around the frame for safe mounting and dismounting.
- Rotate the screen toward your mat before the floor blocks so you do not twist under load.
- Use cycling shoes with SPD cleats for secure standing work or stick with toe straps if you prefer sneakers.
Explore More
- Equipment mentioned, NordicTrack S24 Studio Bike
- Stream iFIT + Strength Classes Anytime
- Next steps
- Swap one weekly steady ride for a circuit session
- Add a small pair of dumbbells near the bike for upper-body moves
- Invite a friend to ride and text each other your favorite interval from the session¹
FAQs: Circuit Bike Workouts
A bike circuit blends cycling intervals with off-bike strength or mobility blocks, giving you cardio and muscular work in one efficient session².
Yes, cycling is considered a low impact activity that is easier on hips and knees than higher impact cardio, which is helpful for many riders¹.
Two to three sessions per week fit well for most people, and align with common indoor cycling program frequencies studied in the research².
It is fine to start with 20 to 30 minutes, then build duration and intensity as comfort improves¹.
Programs of 12 weeks or longer have shown reductions in blood pressure and favorable changes in lipid profile, especially when combined with diet changes².
Cycling classes are famously social and have been associated with mood boosts, set up a weekly group ride with friends, or pick the same trainer series and compare notes¹.
You can clip in with SPD cycling shoes for more secure standing efforts or use the toe straps with regular sneakers.
Short, hard efforts with equal or slightly longer recovery are a staple approach in cycling and have been associated with aerobic capacity improvements².
Bodyweight squats, split squats, glute bridges, and light dumbbell presses or rows pair well between ride blocks to support posture and power on the bike².
If you have a medical condition, are recovering from an injury, or are starting a new exercise routine, consult your healthcare provider before beginning or modifying an indoor cycling program¹.
References
- Harvard Health Publishing, Spin class, Incorporating indoor cycling into your fitness routine
- International Journal of Environmental Research and Public Health, Health Benefits of Indoor Cycling, A Systematic Review
Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack 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.
