The purpose of this master's thesis was to review the field of indoor cycling and to analyze existing training programs. We focused on the differences between group and individual training formats, their main characteristics and the development of modern approaches in this area. In addition, we aimed to develop guidelines for the design of training sessions adapted to different target groups.
A systematic literature review was conducted, analyzing scientific articles that presented indoor cycling training programs. We analyzed studies presenting structured training protocols, focusing on differences in intensity and duration.
The reviewed programs encompassed a wide range of approaches to indoor cycling, from low- to high-intensity formats, structured interval protocols, variations in session duration, and the use of music and instructor-led guidance. We found that programs are often adapted to the target group, the level of physical fitness, and specific training goals, with an emphasis on combining different exercise intensities, taking into account specific physiological responses and motivational factors.
Based on the literature review and program analysis, we developed guidelines for planning indoor cycling sessions. These include a warm-up phase, a main part featuring various cycling techniques, and a cool-down and stretching phase. It is emphasized that training must be adapted to the participant’s age, fitness level, target group, and individual goals. Properly structured training sessions improve exercise efficiency, safety, and support long-term adherence to physical activity. Additionally, they significantly contribute to overall physical health and psychological well-being. As part of this thesis, these principles served as the foundation for designing a custom 6-week training program model, aimed to demonstrate how scientifically grounded concepts can be applied in practice when planning a comprehensive structured indoor cycling program.
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