I just purchased an indoor stationary bike to use during the winter months. Can anyone tell me what I should be shooting for as far as RPM, mph, pace, etc.? I felt like I got a good workout when I rode it the first time for 37 minutes and rode over 11 miles and burned 425 calories at a resistance level of 4 on a scale of 1-10. What else do I need to know? Thanks in advance for your helpful responses!
1 road bike (simple, light), 1 TT bike (could be more aero, could be lighter), 1 all-weather commuter and winter bike, 1 Monark 828E ergometer indoor bike
Keep your RPM up (aim for at least 80+) and use a heart rate monitor to judge effort.
Speed, distance and such have nothing to do with reality on a stationary trainer, so ignore those.
If you have the same HR indoors as outdoors on a typical ride, then you're getting roughly the same benefits. I'd probably get a nice big cooling fan to place in front of me as well.