The frequency of indoor cycling workouts will depend on your individual fitness goals and current fitness level. As a general rule, it is recommended to aim for at least 150 minutes of moderate-intensity cardio exercise or 75 minutes of vigorous-intensity cardio exercise per week, according to the Centers for Disease Control and Prevention (CDC). This can be broken down into shorter workouts spread throughout the week.
For example, if you are just starting out with indoor cycling, you may want to start with two or three 20-30 minute workouts per week and gradually increase the frequency and duration of your workouts as you become more fit.
If you are looking to improve your cardiovascular endurance or lose weight, you may want to aim for more frequent indoor cycling workouts. This could be as much as 5-6 days per week, depending on your fitness level and goals.
It is important to listen to your body and not overdo it. If you are feeling sore or fatigued, it is okay to take a rest day or reduce the intensity of your workouts. It is also a good idea to speak with a healthcare provider or fitness professional before starting any new exercise program to determine the best frequency and intensity for your individual needs.