I was given an indoor bike a while ago. It’s not exactly modern, in fact it’s probably 20 years old. The picture is from the user manual and is so cheesy I love it, if only I had a nice white track suit!
There is a speedometer and a pretty hopeless timer, it is similar to the old fashioned kitchen timers, complete with bell!While it is not fit for a regular spinning class it is fine for my purposes.
I downloaded a few spinning workouts, which are definitely challenging, but they are long and the music is awful, so I don’t bother with these any more. My preferred workout on the thing involves the tabata protocol, 8 sprints of 20 seconds with 10 second rest between sprints. I precede this with two minutes of warm up, then follow the first tabata with a second, after another 2 minute rest. The second tabata is followed by 2 minutes warm down and that’s it. So in all it’s 2 minutes warm-up, 4 minutes tabata, 2 minutes active rest, 4 minutes tabata and 2 minutes cool down, 14 minutes in all. A quick little workout that really does test you.
Obviously, with the tabata protocol it’s up to the performer to really push for all out effort, cheating is easy but pointless. Flat out is the key, and this old machine is fine for that.
The point is that you can fit in quick useful workouts at home using inexpensive equipment. I was given this bike and I am sure there are plenty available at ‘freecycle‘ or similar. The price of gym membership or lack of spare time do not have to be a barrier!