RFA Workout Guide: Exercise Bikes & Trainers

A stationary bike is a great piece of exercise equipment that can provide a low-impact cardiovascular workout. Whether you're a beginner or an experienced athlete, a stationary bike can be a valuable addition to your workout regimen.

Warm-up

One way to use a stationary bike is to incorporate it into your warm-up routine. A five to ten-minute warm-up on a stationary bike can get your heart rate up and prepare your muscles for your workout. This can be especially useful if you're planning to do a weightlifting or HIIT (high-intensity interval training) session, as the stationary bike can help to get your blood flowing and your muscles ready for the demanding exercises to come.

Endurance Training

Another way to use a stationary bike is to use it as a way to increase your cardiovascular endurance. Long, steady-state rides on a stationary bike can help to build your endurance over time. This can be especially useful if you're training for a long-distance event such as a marathon, triathlon or a century bike ride.

HIIT Training

For those looking for a more intense workout, HIIT sessions on a stationary bike can provide a challenging workout that can help to burn calories, improve cardiovascular fitness and build muscle. These sessions typically involve short periods of high-intensity exercise (such as sprints) followed by brief rest periods. The intense nature of these sessions means that they can be completed in a relatively short amount of time and can be very effective for weight loss and overall fitness.

Recovery

Finally, some people like to use a stationary bike to recover after a hard workout or race. Gentle rides on a stationary bike can help to flush out lactic acid and other metabolic waste products, which can help to speed up recovery.

Advanced options: Keiser, Garmin Tacx, and Stages Bikes

In addition to traditional stationary bikes, there are also a number of high-tech options available on the market, such as the Keiser, Garmin Tacx, and Stages bikes. These bikes feature advanced technology that can help to make your workout more effective and engaging.

Keiser Bikes

Keiser bikes feature resistance that is created by an eddy current magnetic system which allows for smooth and accurate resistance adjustment. They also come with a console that displays your workout data, including speed, distance, and power output, which can be helpful in tracking your progress and setting goals.

Keiser M3i Indoor Bike Package

Keiser

$2,985.00

$2,985.00 - $2,985.00

$2,985.00

$2,785.00

$2,785.00 - $2,785.00

$2,785.00

Keiser | M Series Keiser M3i Indoor Bike The Keiser M3i Indoor Bike is a magnetic-resistance indoor cycle carrying the M Connect Display on a...

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Keiser M3 Indoor Bike

Keiser

$2,660.00

$2,660.00 - $2,660.00

$2,660.00

$2,460.00

$2,460.00 - $2,460.00

$2,460.00

Keiser | M Series Keiser M3 Indoor Bike The Keiser M3 Indoor Bike is a magnetic-resistance indoor cycle with no connectivity in it at all. Ge...

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Keiser Gel Seat Cover

Keiser

$60.00 - $60.00

$60.00

$60.00 - $60.00

$60.00

Keiser M Series Accessory Keiser Gel Seat Cover The Keiser Gel Seat Cover pads the saddle on a Keiser M Series indoor bike, and Keiser extend...

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Keiser M Series Assembly & Maintenance Kit

Keiser

$140.00 - $140.00

$140.00

$140.00 - $140.00

$140.00

Keiser M Series Indoor Bikes Keiser M Series Assembly and Maintenance Kit The Keiser M Series Assembly and Maintenance Kit gathers the tools ...

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Keiser Bike Dumbbell Holder

Keiser

$39.00 - $39.00

$39.00

$39.00 - $39.00

$39.00

Keiser M3 and M3i Keiser Bike Dumbbell Holder The Keiser Bike Dumbbell Holder carries two hand weights of up to 5 lb apiece on the frame of a...

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Keiser M5i Strider Elliptical Machine

Keiser

$2,790.00

$2,790.00 - $2,790.00

$2,790.00

$2,590.00

$2,590.00 - $2,590.00

$2,590.00

Keiser | M5i Strider Keiser M5i Strider Elliptical Machine The Keiser M5i Strider Elliptical Machine is a standing elliptical cross-trainer w...

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Keiser Floor Mat

Keiser

$60.00 - $60.00

$60.00

$60.00 - $60.00

$60.00

Keiser M Series Cardio Keiser Floor Mat The Keiser Floor Mat lies directly under an M Series cardio machine, where it catches the sweat that ...

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Keiser M3i Studio Plus Indoor Bike

Keiser

$3,490.00

$3,490.00 - $3,490.00

$3,490.00

$3,290.00

$3,290.00 - $3,290.00

$3,290.00

Keiser | M Series Keiser M3i Studio Plus Indoor Bike The Keiser M3i Studio Plus Indoor Bike is a magnetic-resistance indoor cycle carrying Ke...

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Keiser M3i Total Body Trainer

Keiser

$2,630.00

$2,630.00 - $2,630.00

$2,630.00

$2,430.00

$2,430.00 - $2,430.00

$2,430.00

Keiser | M3i Total Body Trainer Keiser M3i Total Body Trainer The Keiser M3i Total Body Trainer is a dual-action stationary bike with movable...

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Keiser M3i Studio Indoor Bike

Keiser

$3,320.00

$3,320.00 - $3,320.00

$3,320.00

$3,120.00

$3,120.00 - $3,120.00

$3,120.00

Keiser | M Series Keiser M3i Studio Indoor Bike The Keiser M3i Studio Indoor Bike is a magnetic-resistance indoor cycle carrying Keiser's Stu...

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Garmin Tacx Bikes

Tacx bikes are designed to integrate with your existing Garmin device, such as a watch or a computer, so you can easily track your workout data and performance metrics in real-time. They are also compatible with various training apps, that allow you to access a variety of virtual indoor training experiences, live and on-demand studio classes.

Garmin Tacx NEO 2T Smart Bike Trainer

Garmin

$1,099.99 - $1,229.98

$1,099.99

$849.99 - $1,099.00

$849.99

Garmin Tacx NEO 2T Smart Bike Trainer The Tacx NEO 2T Smart Bike Trainer is designed to help you ride and train no matter the weather conditions. ...

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Garmin Tacx Neo Bike Smart Trainer

Garmin

$3,199.99

$3,199.99 - $3,199.99

$3,199.99

$2,899.99

$2,899.99 - $2,899.99

$2,899.99

Neo Bike Smart Bike Trainer As we spend more and more time riding indoors, the demand for high quality, immersive riding experiences is at a premi...

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Garmin Tacx Neo Bike Plus Smart Trainer

Garmin

$3,999.00

$3,999.00 - $3,999.00

$3,999.00

$3,599.00

$3,599.00 - $3,599.00

$3,599.00

Garmin Tacx Neo Bike Plus Smart Trainer EPIC ROUTES. FROM YOUR LIVING ROOM. Bring the outdoor world indoors with a smart bike that offers r...

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Garmin Tacx FLUX 2 Smart Bike Trainer

Garmin

$699.99

$699.99 - $699.99

$699.99

$499.99

$499.99 - $499.99

$499.99

Garmin Tacx FLUX 2 Smart Bike Trainer The new FLUX 2 Smart Bike Trainer is the upgraded version of the popular FLUX smart. The FLUX 2 is perfect f...

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Garmin Tacx NEO 3M Smart Trainer

Garmin

$1,799.99 - $1,929.98

$1,799.99

$1,599.99 - $1,799.99

$1,599.99

Garmin Tacx NEO 3M Smart Trainer Train your way to the front of the pack. Tacx NEO 3M is a powerful direct-drive smart trainer with built-in multid...

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Garmin Tacx FLUX S Smart Bike Trainer

Garmin

$549.99 - $549.99

$549.99

$549.99 - $549.99

$549.99

FLUX S Smart Bike Trainer he Tacx FLUX S Smart Bike Trainer is a budget-friendly version of the FLUX 2. The FLUX S Smart checks all the boxes when...

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Garmin Tacx Alpine Indoor Cycling Gradient Simulator

Garmin

$1,099.99

$1,099.99 - $1,099.99

$1,099.99

$999.99

$999.99 - $999.99

$999.99

Garmin Tacx Alpine Indoor Cycling Gradient Simulator Elevate your indoor training with Tacx Alpine, the gradient simulator that raises and lowers...

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Garmin Tacx NEO Motion Plates

Garmin

$299.00 - $299.00

$299.00

$299.00 - $299.00

$299.00

Garmin Tacx NEO Motion Plates Make your ride even more of a ride. These easy-to-mount motion plates bring multidirectional movement to your NEO, ...

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Garmin Tacx Flow Smart Trainer

Garmin

$349.00 - $349.00

$349.00

$349.00 - $349.00

$349.00

Flow Smart Trainer For year-round training and a fully interactive indoor cycling experience, the Tacx Flow Smart trainer offers every...

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Garmin Tacx Axle Direct Mount Adapter Kit

Garmin

$69.99 - $69.99

$69.99

$69.99 - $69.99

$69.99

TACX DIRECT MOUNTAIN ADAPTER KIT The thru axle adapter kit is for bikes with a 12 mm thru axle. Lifetime guarantee BPA and ...

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Garmin Tacx Galaxia Training Rollers

Garmin

$269.99 - $269.99

$269.99

$269.99 - $269.99

$269.99

Tacx Galaxia Rollers The Galaxia is an advanced roller. The patented swing system allows it to absorb the forward and backward accelerations p...

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Garmin Tacx N3W Campagnolo Body (Type 2)

Garmin

$129.99 - $129.99

$129.99

$129.99 - $129.99

$129.99

Garmin Tacx N3W Campagnolo Body (Type 2) The standard body of a Tacx direct drive trainer is not compatible with all cassettes. Use this body to mo...

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Garmin Tacx Campagnolo Body (Type 2)

Garmin

$129.99 - $129.99

$129.99

$129.99 - $129.99

$129.99

Garmin Tacx Campagnolo Body (Type 2) The standard body of a Tacx direct drive trainer is not compatible with all cassettes. Use this body to mount ...

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Garmin Tacx Shimano Micro Spline

Garmin

$119.99 - $119.99

$119.99

$119.99 - $119.99

$119.99

TACX SHIMANO MICRO SPLINE BODY Fit your SHIMANO micro spline cassette to the Tacx® direct drive trainers with 12 mm rear axle. Lif...

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Garmin Tacx Blue Matic Basic Bike Trainer

Garmin

$199.99 - $199.99

$199.99

$199.99 - $199.99

$199.99

Tacx Blue Matic Basic Trainer The Blue Matic has been part of our assortment for many years and is very popular among novice riders looking fo...

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Garmin Tacx Booster Indoor Bike Trainer

Garmin

$269.99 - $269.99

$269.99

$269.99 - $269.99

$269.99

Tacx Booster Basic Trainer The Booster is the most powerful basic trainer and can generate high resistance at low speeds. If you set the handl...

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Garmin Tacx Antares Training Rollers

Garmin

$199.99 - $199.99

$199.99

$199.99 - $199.99

$199.99

Tacx Antares Rollers Cycle freely and refine your coordination and technique with the Tacx Antares Training Roller. We can’t always go out for...

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Stages Bikes

Stages bikes also incorporate advanced technology, with a power meter that allows for precise measurement of your power output. This can be especially useful for athletes and coaches who are trying to improve their performance. The bike also comes with a console that displays your workout data, such as speed, distance, and power output, making it easy to track your progress and set goals.

Stages Tablet Holder

Stages Cycling

$165.00 - $165.00

$165.00

$165.00 - $165.00

$165.00

Tablet Holder The Stages Tablet Holder is designed to hold screens as small as the iPhone 5 (landscape) and as large as the iPad Pro (landscap...

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Stages SC3 Indoor Cycle

Stages Cycling

$3,695.00

$3,695.00 - $3,695.00

$3,695.00

$3,295.00

$3,295.00 - $3,295.00

$3,295.00

Stages SC3 Indoor Cycle - New 2026 Model Found in hundreds of studios and clubs around the world, the Stages SC3 is the global leader in premium...

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Stages SC2 Indoor Cycle

Stages Cycling

$2,895.00

$2,895.00 - $2,895.00

$2,895.00

$2,495.00

$2,495.00 - $2,495.00

$2,495.00

Stages SC2 Indoor Cycle - New 2026 Model Designed for the world’s most popular rhythm classes, the SC2 bike offers innovative features such as an...

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Stages SB20 Smart Bike

Stages Cycling

$3,149.00

$3,149.00 - $3,149.00

$3,149.00

$2,499.00

$2,499.00 - $2,499.00

$2,499.00

SB20 Smart Bike From the world leader in power, Stages Cycling brings the experience of riding outdoors to your home with the StagesB...

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Stages Dumbbell Holder

Stages Cycling

$50.00 - $50.00

$50.00

$50.00 - $50.00

$50.00

Dumbbell Holder Custom dumbbell holder for Stages SC series of indoor bikes allows small dumbbells to be accessible and stored behind the seat...

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Stages SP2 Pedals

Stages Cycling

$119.00 - $119.00

$119.00

$119.00 - $119.00

$119.00

SP2 Pedal Designed and created by Stages Indoor Cycling, the SP2 pedal sets the new standard for premium indoor cycling pedals. SP2 offers a s...

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Stages SC1 Indoor Cycle

Stages Cycling

$2,495.00

$2,495.00 - $2,495.00

$2,495.00

$1,995.00

$1,995.00 - $1,995.00

$1,995.00

Stages SC1 Indoor Cycle - New 2024 Model Boasting a solid steel frame with a focus on stability, the SC1 bike is designed to emulate the noticeab...

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Stages Media Shelf

Stages Cycling

$109.00 - $109.00

$109.00

$109.00 - $109.00

$109.00

Media Shelf This media shelf is custom designed to fit the Stages SC series of indoor bikes and securely holds your small mobile devices durin...

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Stages SP3 Pedals

Stages Cycling

$129.00 - $129.00

$129.00

$129.00 - $129.00

$129.00

SP3 Pedal Designed and created by Stages Indoor Cycling, the patent-pending SP3 sets the new standard for premium indoor cycling pedals. With ...

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Stages Heart Rate Monitor

Stages Cycling

$44.00 - $44.00

$44.00

$44.00 - $44.00

$44.00

StagePulse Heart Rate Monitor Track every beat of your workout with the new StagesPulse™ Heart Rate Monitor. A contoured no-slip adjustab...

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Stages Saddle V2

Stages Cycling

$59.00 - $59.00

$59.00

$59.00 - $59.00

$59.00

Saddle V2 The new Stages saddle offers more comfort and durability in a more streamlined designed than its predecessor. Internal channel relie...

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Stages Power Meter

Stages Cycling

$630.00 - $630.00

$630.00

$630.00 - $630.00

$630.00

Power Meter The Stages Power meter for SC Series bikes packages all of the features of the Tour de France proven Stages Power meter into a for...

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Stages Aero Bar

Stages Cycling

$89.00 - $89.00

$89.00

$89.00 - $89.00

$89.00

Aero Bar The Stages Aero Bar attachment is compatible with all SC series bikes and handlebar configurations and allows the rider to assume a t...

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Stages SIC1 Console with Power Meter

Stages Cycling

$699.00

$699.00 - $699.00

$699.00

$549.00

$549.00 - $549.00

$549.00

Stages SIC1 Console with Power Meter The Stages SIC1 Console with Power meter for SC1 and SC2 Series bikes combines all of the features of the...

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Stages Dual-Sided Pedals

Stages Cycling

$95.00 - $95.00

$95.00

$95.00 - $95.00

$95.00

Dual-Sided Pedals Our standard pedal allows both users with SPD-compatible shoes or tennis shoes to hop on the Stages Indoor Cycling bike and...

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Stages SC2 Indoor Cycle (Open Box)

Stages Cycling

$1,890.00

$1,890.00 - $1,890.00

$1,890.00

$1,300.00

$1,300.00 - $1,300.00

$1,300.00

Stages SC2 Indoor Cycle - Open Box 2021 Model The Stages SC2 bike offers innovative features such as an aluminum frame, CarbonGlyde, magnetic brak...

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Stages Solo Indoor Bike

Stages Cycling

$4,085.00 - $5,005.00

$4,085.00

Stages Solo Bike - New 2021 Model Ready for a hyper-personalized indoor ride experience? Stages Solo is as close as you’re going to get to your be...

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Stages SP4 Pedals

Stages Cycling

$120.00 - $120.00

$120.00

$120.00 - $120.00

$120.00

Stages SP4 Pedals The SP4 is a premium indoor cycling pedal system developed in collaboration with LOOK Cycle. The new SP4 pedal system utilizes bo...

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Stages Bike Number Magnets

Stages Cycling

$184.00 - $184.00

$184.00

$184.00 - $184.00

$184.00

Bike Number Magnets The magnetic Stages bike number plates make it quick and simple for studios to number their bikes. This set contains the n...

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Conclusion

All these brands, including traditional stationary bikes, can be a great addition to any fitness enthusiast or professional's workout, as they offer unique features and technologies that can help to make your workouts more effective, engaging and fun. With the help of these bikes and the tracking capability, you can easily monitor your progress and make adjustments to your workout regimen as needed. As with any exercise, it's important to start slowly and increase the intensity and duration of your workouts gradually to avoid injury.

Exercise Bike Collection

Keiser M3i Indoor Bike Package

Keiser

$2,985.00

$2,985.00 - $2,985.00

$2,985.00

$2,785.00

$2,785.00 - $2,785.00

$2,785.00

Keiser | M Series Keiser M3i Indoor Bike The Keiser M3i Indoor Bike is a magnetic-resistance indoor cycle carrying the M Connect Display on a...

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Garmin Tacx NEO 2T Smart Bike Trainer

Garmin

$1,099.99 - $1,229.98

$1,099.99

$849.99 - $1,099.00

$849.99

Garmin Tacx NEO 2T Smart Bike Trainer The Tacx NEO 2T Smart Bike Trainer is designed to help you ride and train no matter the weather conditions. ...

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Keiser M3 Indoor Bike

Keiser

$2,660.00

$2,660.00 - $2,660.00

$2,660.00

$2,460.00

$2,460.00 - $2,460.00

$2,460.00

Keiser | M Series Keiser M3 Indoor Bike The Keiser M3 Indoor Bike is a magnetic-resistance indoor cycle with no connectivity in it at all. Ge...

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Stages SC3 Indoor Cycle

Stages Cycling

$3,695.00

$3,695.00 - $3,695.00

$3,695.00

$3,295.00

$3,295.00 - $3,295.00

$3,295.00

Stages SC3 Indoor Cycle - New 2026 Model Found in hundreds of studios and clubs around the world, the Stages SC3 is the global leader in premium...

View full details

Garmin Tacx Neo Bike Smart Trainer

Garmin

$3,199.99

$3,199.99 - $3,199.99

$3,199.99

$2,899.99

$2,899.99 - $2,899.99

$2,899.99

Neo Bike Smart Bike Trainer As we spend more and more time riding indoors, the demand for high quality, immersive riding experiences is at a premi...

View full details

Stages SC2 Indoor Cycle

Stages Cycling

$2,895.00

$2,895.00 - $2,895.00

$2,895.00

$2,495.00

$2,495.00 - $2,495.00

$2,495.00

Stages SC2 Indoor Cycle - New 2026 Model Designed for the world’s most popular rhythm classes, the SC2 bike offers innovative features such as an...

View full details

Stages SB20 Smart Bike

Stages Cycling

$3,149.00

$3,149.00 - $3,149.00

$3,149.00

$2,499.00

$2,499.00 - $2,499.00

$2,499.00

SB20 Smart Bike From the world leader in power, Stages Cycling brings the experience of riding outdoors to your home with the StagesB...

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Garmin Tacx Neo Bike Plus Smart Trainer

Garmin

$3,999.00

$3,999.00 - $3,999.00

$3,999.00

$3,599.00

$3,599.00 - $3,599.00

$3,599.00

Garmin Tacx Neo Bike Plus Smart Trainer EPIC ROUTES. FROM YOUR LIVING ROOM. Bring the outdoor world indoors with a smart bike that offers r...

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Garmin Tacx FLUX 2 Smart Bike Trainer

Garmin

$699.99

$699.99 - $699.99

$699.99

$499.99

$499.99 - $499.99

$499.99

Garmin Tacx FLUX 2 Smart Bike Trainer The new FLUX 2 Smart Bike Trainer is the upgraded version of the popular FLUX smart. The FLUX 2 is perfect f...

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Garmin Tacx NEO 3M Smart Trainer

Garmin

$1,799.99 - $1,929.98

$1,799.99

$1,599.99 - $1,799.99

$1,599.99

Garmin Tacx NEO 3M Smart Trainer Train your way to the front of the pack. Tacx NEO 3M is a powerful direct-drive smart trainer with built-in multid...

View full details

Garmin Tacx FLUX S Smart Bike Trainer

Garmin

$549.99 - $549.99

$549.99

$549.99 - $549.99

$549.99

FLUX S Smart Bike Trainer he Tacx FLUX S Smart Bike Trainer is a budget-friendly version of the FLUX 2. The FLUX S Smart checks all the boxes when...

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NOHRD Luxury Indoor Exercise Bike V2

NOHrD

$4,499.00 - $5,899.00

$4,499.00

NOHrD | Bike V2 NOHRD Luxury Indoor Exercise Bike V2 The NOHRD Bike V2 is a wooden-framed indoor cycle that runs on a planetary gear and an e...

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Assault Fitness AssaultBike Classic

Assault Fitness

$849.00

$849.00 - $849.00

$849.00

$745.00

$745.00 - $745.00

$745.00

Assault Fitness Exercise AssaultBike Classic The great thing about the AssaultBike is that it can work for a beginner or pro —no matter their spo...

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Stages SC1 Indoor Cycle

Stages Cycling

$2,495.00

$2,495.00 - $2,495.00

$2,495.00

$1,995.00

$1,995.00 - $1,995.00

$1,995.00

Stages SC1 Indoor Cycle - New 2024 Model Boasting a solid steel frame with a focus on stability, the SC1 bike is designed to emulate the noticeab...

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SportsArt C565R Recumbent Bike

SportsArt

$3,695.00

$3,695.00 - $3,695.00

$3,695.00

$3,195.00

$3,195.00 - $3,195.00

$3,195.00

SportsArt C565R Recumbent Cycle With self-powered engineering, the C565R recumbent cycle is the epitome of function and value for any fitness facil...

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Keiser M3i Studio Plus Indoor Bike

Keiser

$3,490.00

$3,490.00 - $3,490.00

$3,490.00

$3,290.00

$3,290.00 - $3,290.00

$3,290.00

Keiser | M Series Keiser M3i Studio Plus Indoor Bike The Keiser M3i Studio Plus Indoor Bike is a magnetic-resistance indoor cycle carrying Ke...

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Assault Fitness AssaultBike Pro X

Assault Fitness

$940.00 - $940.00

$940.00

$940.00 - $940.00

$940.00

Assault Fitness Exercise AssaultBike Pro X The ultimate cardio equipment for those looking for a powerful training experience. This 2-stage belt dr...

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