Master your indoor cycling setup and training: a complete guide with Canyon athletes

In the not-so-distant past, indoor cycling conjured up images of staring at a wall in your garden shed during the dead of winter while sweating your way through a series of painful intervals. However, thanks to smart trainers with their realistic ride-feel, and immersive training platforms like Zwift, indoor cycling is now so much more than a way to simply maintain fitness in the colder months. It’s a truly effective way to train efficiently throughout the year, chart progress, keep motivated, and have fun.  

In this comprehensive guide, Canyon athletes Freddy Ovett and Klara Sofie Skovgaard Hansen talk about their indoor cycling setups, favourite training sessions, and how they stay motivated. We also discuss smart trainers, using them with your Canyon bike, Zwift and training sessions. The advice of Canyon athletes and our own expertise will help you find the ideal setup and sessions to fit your home space and cycling goals.

If you thought indoor cycling was just for days when the weather is too cold or miserable to ride outside, think again. Aside from being very convenient, indoor cycling is a truly efficient, structured and effective way to train, and still enjoy riding your bike.

The benefits include:

• Consistency - with no traffic lights, freewheeling, bad weather or loss of daylight, you can always get your session done and be pedaling. 
• Accuracy - Built-in power meters on most smart trainers deliver accurate, reliable data to help improve your training and measure your progress.  
• Safety - No traffic or hazardous terrain means fully focusing on completing your workouts without risk. 

Canyon’s rising gravel star Klara Sofie Skovgaard Hansen - an elite performer at a number of UCI World Gravel Series races - extols the benefits of indoor cycling for endurance miles. ‘‘I use it a lot for base training because it’s very controlled and consistent. You can do a zone 2 ride and sit there steadily, so my endurance and base are where I’ve seen quite an improvement,’ she explains. Klara also uses her indoor riding for heat adaptation training to help her feel comfortable when she races in hot races and warmer conditions. 

Canyon athlete, gravel, road and e-sports racer Freddy Ovett is a big fan of indoor training due to its effectiveness and efficiency. ‘‘It’s highly specific, you can pedal 100% of the time, you don’t have to stop at lights, and you don’t have to stop pedaling downhills. For very specific work, it’s great and I use it for that.’’ 

Whether you’re doing high intensity threshold and Vo2 max workouts, or tapping out steady endurance miles, it’s clear that indoor cycling offers a varied, consistent and effective way to maintain your fitness.

To get the most from your training, an effective indoor cycling setup requires your bike, a smart or regular turbo trainer, a dedicated riding app like Zwift, and a fan to keep you cool and ventilated. You don’t necessarily need the most advanced ‘pain cave’, but a comfortable environment where you don’t overheat is vital.  

Freddy Ovett - a highly dedicated indoor rider who has won numerous big online races - favors a high-tech indoor training setup. He uses both an indoor Zwift bike and his own bike attached to a smart trainer- both of which work seamlessly with Zwift. ‘’I have an indoor Zwift bike in Denia, and my Canyon bike which I use for Zwift here in Girona. Both are great and both work well.’’ He goes on to explain the advantages of each approach, ‘’Having an indoor bike is easy- you don’t have to constantly pull out and put back your rear wheel. On the other hand, riding the same bike you ride outside means you’ll be fully used to your position.’' 

Klara’s setup is simpler but still effective: ‘’In Copenhagen I have a Wahoo trainer with one of my old bikes. In Girona I have my ‘good’ set up with the Zwift click, which is amazing and really keeps my equipment fresher for longer. I prefer using the bike I ride outside, so I use my Canyon Aeroad. The Zwift click means even less wear on the drivetrain.’’  

Whatever your preferred setup, you should aim for consistency, comfort, and equipment that matches your cycling goals, the amount of space you have, and your budget.

There are three main types of indoor trainers:

• Wheel-on trainers: Sitting at the entry-level, a regular turbo trainer lets you ride your own bike without smart features. Attach the bike by clamping the rear wheel or axle onto the trainer. Resistance is usually manual, so it doesn’t change automatically or connect to apps.
• Direct-drive trainers: An indoor bike trainer that connects to apps and adjusts resistance automatically. You attach your bike by clamping the rear axle or removing the rear wheel for direct-drive models. It measures power, speed, and cadence for realistic virtual rides on apps like Zwift. These occupy the mid-range price point and are now the most popular in the indoor riding space.
• Smart bikes: A dedicated indoor cycling machine, these all-in-one systems feature an integrated power meter, seamless integration with cycling apps, and are designed to provide the most immersive indoor riding experience. However, such high-end features mean they are the most expensive. 

Your Canyon bike should be compatible with most leading trainers. Whether you use a road, gravel or mountain bike, double check your axle compatibility and make sure your bike is properly mounted for stability and drivetrain alignment. 

Getting your indoor bike fit right is arguably even more vital than when riding outside. This is because during indoor sessions, where the bike is static and retaining your balance is a consideration, you will be spending more time in a fixed position, even if you get out of the saddle from time to time. This means greater strain on certain muscle groups and more risk of pain or injury, so for long steady sessions or sustained efforts in particular, getting up out of the saddle to stretch is recommended. If you are not using your usual outdoor bike indoors, you should ideally try to match your outdoor position as closely as possible. Even small changes to your bike fit can have a big effect on your comfort and performance over the course of a long session.

Start with your regular outdoor saddle height. As a general rule of thumb, your leg should have a slight bend at the bottom of the pedal stroke. Too low increases knee strain; too high can cause hip and pelvis rocking, instability, and inefficient power transfer. 

Position your saddle so your knee is roughly over the pedal spindle when the pedals are horizontal. This helps maintain efficient power transfer. A good rule of thumb is to go for the most neutral, flat position possible, and tweak as necessary.

Keep the same handlebar reach as on your outdoor bike. Too long and you will be stretched out, placing strain on your neck and arms. Too short, and you will feel cramped and constricted. If you are going to make a change, you may want to adjust your bar height slightly higher indoors for comfort, especially during long endurance rides.

Klara notes that her pedal stroke and body awareness improve indoors.

As with any aspect of your on-bike setup, getting a professional bike fit is the best way to make sure everything is dialed correctly.

A well-designed indoor setup makes training more enjoyable and effective. Here are some of the key things you will need.  

Environment: 

• Ensure good ventilation with one or two strong fans. 
• Keep the room cool, and open the windows if possible. 
• Place your screen at eye level to avoid placing strain on your neck. 
• Ensure the floor surface is flat. 
• Use a mat to reduce noise and protect floors. 

Accessories: 

• A high-quality, powerful fan 
• A mat and a towel- you will sweat a lot! 
• A stand for keeping your water, nutrition, controls and phone within easy reach 
• Optional smart accessories like rocker plates or smart fans for an even more immersive experience 
• Access to power outlets  

Klara likes a fairly minimal indoor setup, ‘’Personally, I keep it very simple. I would recommend the new Zwift click for anyone buying a new trainer or with a compatible trainer. It has been a game changer. I’d also say having a fan is essential. You need ventilation, otherwise you’ll overheat quickly.’’ 

Klara also reminds us that fueling and hydration are even more important indoors since heat buildup increases sweat loss, ‘’You should almost fuel more than you would outside because you push so much. For me, it’s essential to have at least 60g of carbs per hour, and drinks.’’

When you ride indoors, particularly when you do hard sessions, you will sweat. A lot. Sweat is one of the biggest occupational hazards of indoor cycling. It contains salt that can corrode bolts, cables, and even your precious paintwork if it’s left uncleaned. If sweat gets into the headset of your bike, it can cause damage, so use mats to protect the floor and towels or a sweat catcher to cover your frame and cockpit.

Freddy jokes that mats are essential “You’ll need a mat so you don’t destroy your floor and upset your partner!’’  

After every session: 

• Wipe down your bike and trainer with a damp cloth 
• Check bolts for corrosion 
• Lubricate the drivetrain if needed 

These simple steps will keep your bike in top condition year-round. 

There’s no shortage of indoor cycling platforms, but the most popular are Zwift, TrainerRoad, and Rouvy. 

Freddy uses Zwift exclusively. “I’ve never used any of the other platforms, and I don’t think I ever will. I love Zwift ,and how dynamic, realistic and fun it is. I also love how many people you can ride with.’’ 

Klara also prefers Zwift for its structured sessions and detailed power tracking. She likes how easy it is to follow endurance workouts or build base fitness in a controlled setting. 

Choosing the right app depends on your goals: 

• Zwift: most popular for racing and community rides 
• TrainerRoad: structured training and data analysis 
• Rouvy: realistic routes and visuals 

Try a few platforms before buying a membership to see which motivates you most.

Motivation can sometimes dip when you’re riding indoors for sustained periods, but both Canyon athletes have clear strategies to stay consistent. 

Freddy rides indoors for all types of riding, thriving on Zwift’s variety, competition and social aspect. ‘’I’ve done 6-hour rides on Zwift, sometimes easy 1-hour rides and high-intensity sessions and races. Why? Because I’m motivated by the platform. I find it extremely beneficial to get work done there.’’  

Klara follows a structured, habit-based approach. She uses what she calls the 21-day rule: “If you repeat a routine for three weeks, it becomes part of your day. That’s how I build consistency.” 

Both riders stress the importance of a balanced approach, just like you would for outdoor riding. Try to mix intense sessions with easy rides or outdoor spins when possible, to keep yourself fresher and allow adaptations to the training stimulus. 

Practical takeaways: 

• Set clear goals for each training block- what do you want to achieve? 
• Combine structured workouts with social rides- this is how you’ll keep yourself fresh mentally  
• Track your progress and celebrate milestones  
• Make sure you rest to avoid burnout

For both Freddy and Klara, indoor cycling is not actually a compromise; it’s a central foundation of their performance. It keeps them consistent, fit, and ready to train and race outside. 

By investing in an indoor setup that works for you- whether it’s simple or high-tech- and focusing on comfort, consistency, and motivation, your indoor sessions will strengthen both your body and mindset. 

Explore Canyon’s range of trainer-compatible bikes, accessories, and performance guides to build your ideal indoor setup. 

And that’s the wrap: build your indoor setup right, and it pays off every time you ride outdoors.