READY TO GET STARTED with HR Training? Begin by incorporating the various specialized indoor-cycling classes into your current weekly cardio routine. Endurance-style rides should make up 50 percent of your weekly classes with a focus on training in the "fat burning zone." Incorporate other classes to round out your weekly training. Interested in improving strength? Incorporate higher zones to improve cardio-respiratory capacity, lactate threshold and speed. Allow more time for recovery off the bike after each of the more demanding classes. And remember to allow a few weeks before increasing your weekly workout load or switching up your routine.