One of the great things about cycling is its versatility: whether it’s a cycling workout in your living room, a spinning class in the gym, or a road adventure in the outdoors. While these activities share some common health benefits, they feel like completely different experiences. Which one is more suitable for you and fits your fitness needs? Learn from this detailed comparison.
Benefits of indoor cycling
1. Indoor cycling is more time-efficient
Indoor cycling creates a more focused environment for intense effort because it leaves no room for traffic, downhill rides, and other distractions. Some experts say you can cut your outdoor training time by up to 50% to achieve similar weight loss or fitness goals indoors.
Intervals are the main advantage of indoor bikes. HIIT becomes much more convenient on a stationary bike that takes full control over resistance levels and interval length. During interval training, you will lose more calories and increase your aerobic fitness in a shorter period compared to regular outdoor cycling.
Taking HIIT to the next level, Reduced Exertion HIIT (REHIT), is considered the shortest, most effective workout. CAROL Bike is the world’s only exercise bike fully optimized for REHIT. Just 2×20-second sprints create the most powerful training stimulus that delivers superior health and fitness benefits compared to regular cardio exercise in 90% less time.
REHIT can only be performed at supra-maximal intensity and CAROL’s AI personalization tailors the workout to you, helping you push to your limits during the sprints. Because of this, it’s almost impossible, and unsafe, to replicate it on any other stationary or outdoor bike.
2. Your training becomes more consistent and measurable
Indoor cycling allows you to control every aspect of your ride including resistance, power zones, intervals, and cadence. You can build a structured workout plan, track your progress in real time, and gradually build up toward your performance goals.
Structured workouts will help you build the sense of speed and power you can use during an outdoor ride. Your body will remember what it feels like to ride at a certain power output or heart rate on a stationary bike—a handy skill when you need to determine your pace by eye outdoors.
3. You will lose more calories indoors
How many calories you burn depends on the intensity of your training. HIIT and other types of interval training are the most effective workouts for massive calorie burn. Due to Excess Post-Exercise Oxygen Consumption (EPOC), you will continue to burn calories for hours after the HIIT training on a stationary bike.
REHIT triggers an even more powerful EPOC, with 66% of calories burned after your workout. This means you will burn more calories on a 15-minute CAROL ride compared to a 30-minute run.
Another aspect of riding indoors is that your body temperature rises higher because of reduced airflow. This accelerates calorie burn but also leads to faster dehydration. It’s important to drink more water during and after your indoor cycling sessions.
If your goal is to lose weight faster, opt for an indoor bike.
CAROL burns over twice as many calories, minute-per-minute vs. traditional exercise, largely thanks to afterburn.
Benefits of outdoor cycling
1. Outdoor cycling feels easier
In a 2014 study, cyclists compared the level of perceived exertion when riding indoors and outdoors. Although they completed a more intense workout outdoors, their subjective feeling was the workouts were similar.
There are several reasons why you will get fatigued slower outside: your body position is less static, you breathe more oxygenated air, you lose less water, and you get more mental distractions around. Some studies show that riders produce from 11% to 70% more mean power outdoors than indoors. That’s why some fitness experts suggest subtracting about 20 watts from your usual outdoor training targets when switching to a stationary bike.
If your goal is to simply enjoy your ride, you may get more positive emotions outdoors.
2. There are more opportunities for social interaction
The social aspect is important for some cyclists. Cycling outdoors gives you more opportunities to become a community member—from rides with friends to participating in cycling events. Racing with other cyclists will leverage your competitive spirit. Of course, you can use virtual platforms like Zwift but online competitions are not the same.
On the other hand, even if you attend a cycling class, stationary cycling is conducted alone and doesn’t involve much social interaction.
3. Outdoor equipment will cost you less
A bicycle is one of the most accessible means of transport. Of course, there are high-end options on the market, but it’s up to you how expensive you want your bike to be. The average mass-market model will have all the features necessary for an enjoyable outdoor ride.
On the other hand, you will need a bunch of features to ensure a convenient indoor ride: magnetic resistance, a heart rate monitor, a screen for structured workouts, and an on-demand workout library. Good smart bike models will cost you over $2,000 and you will have to pay a monthly subscription fee on top of that.
How to transition from a road bike to cycling indoors?
At first, indoor cycling can feel harder than your usual training. However, once you get used to your new equipment and adjust your workout routine accordingly, you should start to enjoy more time-efficient training sessions any time of the year and in any weather.
1. Assess your aerobic fitness with a ramp test
A ramp test is the most accurate way to assess your aerobic fitness. During a ramp test, you will measure your Functional Threshold Power (FTP) and Maximum Aerobic Power (MAP). Smart bikes like CAROL will have built-in fitness tests for you to follow. After a 2-minute warm-up, CAROL’s AI automatically increases your target power throughout the workout. It’s challenging but choose a ramp-up speed that ensures your test lasts between 7—15 minutes.
Knowing your FTP, you will be able to choose the most optimal intensity levels for your workouts and track your progress over time.
2. Build your training plan
The workout plan will ensure clearly defined goals, a consistent exercise regimen, and steady progress. Some smart bikes will assess your fitness level and build a personalized workout plan for you. Other models allow you to choose from a library of structured workouts that will take the guesswork out of your training.
CAROL Bike offers 22 workouts, AI-personalized for any age and fitness level. You can select a combination of them depending on your personal goals.
3. Make sure you have good airflow within your training room
Plenty of fresh air will saturate the blood with oxygen and prevent your body from overheating. You can ventilate the room before the training or purchase the fan for extra cooling.
4. Make the most out of virtual training platforms
Indoor riding may feel mentally exhaustive, especially during longer Zone 2 rides. This can contribute to higher perceived exertion.Virtual platforms will break the monotony of your rides. You will immerse in virtual landscapes, connect with other cyclists, and take part in virtual racing.
CAROL Bike integrates with a wide range of training and fitness apps including Peloton Digital, Zwift, Kinomap, Rouvy, BKool and FulGaz. You also can seamlessly connect to news and entertainment streaming apps such as Netflix, Disney+, and YouTube.
Conclusion. Indoor cycling vs outdoor: Which one is better?
You don’t have to choose between the two types of riding. Both forms of cycling benefit your fitness and effectively complement each other. Indoor cycling is a faster, more effective way to improve your fitness and burn calories. It is a great option to maintain your fitness during the cold season and bad weather. At the same time, if you prefer to explore the neighborhood, enjoy time with friends, or go on long rides, biking outdoors will be your preferred activity.
FAQ
Is indoor cycling as effective as outdoor cycling?
Indoor training is more effective for achieving specific fitness goals such as weight loss or improved cardio fitness. It allows you to follow a structured plan and get full control of your progress. Outdoor cycling has its own benefits including the social aspect, exploring new routes, and participating in racing.
Is 30 minutes of stationary cycling the same as 30 minutes of walking?
Intense stationary cycling will burn more calories than walking making it more effective for weight loss. At the same time, walking will be more beneficial for bone density and back health.
Does indoor or outdoor cycling burn more calories?
The amount of calories you burn depends on the intensity of your training, not the type of workout. However, it is generally easier to burn more calories when cycling indoors. Indoor cycling allows precise control over workout intensity and makes interval training more convenient. You can increase the calorie burn during your outdoor cycling by choosing harder uphill itineraries.
REHIT, a signature CAROL Bike workout, is the shortest, most effective workout to lose weight. Research shows that you will burn more calories on a 15-minute CAROL ride compared to a 30-minute run.
Can I use my outdoor bike indoors?
You can make an indoor training setup for your outdoor bike with the help of a trainer or rollers. Different types of trainers mount your rear wheel so you can cycle against resistance. A wheel-on trainer presses a roller against your rear tire. In the case of the direct-drive turbo trainer, you will have to remove the rear wheel and connect your chain directly to a cassette mounted onto the flywheel.
Rollers mount your bike on 3 cylinders – 1 for the front wheel and 2 for the rear.
Why is indoor riding harder than outdoor?
Indoor cycling is more focused and intense because you have fewer distractions. Other aspects that make riding indoors more demanding are a static body posture, workout monotony, and restricted airflow which raises the body temperature.
Got a question? Let's book a call.
All our experts have MSCs in Exercise Science, and they’re here to answer your questions. Whether it’s about the science behind CAROL Bike, or general fitness advice, whatever’s on your mind—we’re here for you.
