If you're new to indoor cycling, it's important to start with some basic workouts to get comfortable on the Bike and build up your endurance. Here are some indoor bike trainer workouts for beginners:

Warm-up: Start with a 5-10 minute warm-up at an easy pace to get your muscles warmed up.

Endurance ride: Ride at a steady, moderate pace for 20-30 minutes. Keep your cadence (pedal speed) at around 80-90 RPMs. This will help you build your endurance and get used to the feeling of cycling on a trainer.

Interval workout: Do a 10-15 minute warm-up, then alternate between 1 minute of hard effort (at a higher resistance or gear) and 1 minute of easy effort (at a lower resistance or gear). Repeat this pattern for 15-20 minutes.

Hill repeats: Set your bike to a high resistance and ride for 2-3 minutes, then lower the resistance and recover for 2-3 minutes. Repeat this pattern for 20-30 minutes.

Tempo ride: Ride at a slightly harder pace than your endurance ride, but not all-out. Keep your cadence at around 80-90 RPMs and ride for 20-30 minutes.

Remember to listen to your body and adjust the workouts to your fitness level. Start with shorter durations and lower intensities and slowly increase over time. Don't forget to stretch and cool down after each workout 

Indoor Cycling Tips.

If you're new to indoor cycling, here are some tips to help you get started:

Adjust the bike properly: Before you begin your workout, make sure the bike is adjusted to fit your body. Adjust the seat height, handlebar height, and distance between the seat and handlebars to ensure a comfortable and safe ride.

Wear appropriate clothing: Wear comfortable, moisture-wicking clothing and shoes that are designed for cycling. Avoid baggy clothing that may get caught in the pedals or wheels.

Start slowly: It's important to ease into your workout routine to avoid injury. Start with a shorter ride at a lower intensity and gradually increase your time and intensity as your fitness level improves.

Use proper form: Keep your back straight, shoulders relaxed, and elbows slightly bent. Focus on pushing down and pulling up on the pedals with your legs. Avoid bouncing or rocking the bike.

Monitor your heart rate: Use a heart rate monitor to keep track of your heart rate during your workout. This will help you stay within your target heart rate zone and avoid overexertion.

Stay hydrated: Drink water before, during, and after your workout to stay hydrated. This is especially important if you're sweating heavily.

Mix up your routine: To avoid boredom and challenge your body, mix up your workout routine with different workouts, such as hill climbs, intervals, and sprints.

Listen to music or watch TV: To make your workout more enjoyable, listen to music or watch TV while you ride. This can help you stay motivated and engaged in your workout.

Cool down: After your workout, take a few minutes to cool down and stretch your muscles. This will help prevent soreness and stiffness 

Choosing an Indoor Trainer.

As an AI language model, I don't have personal preferences or biases, but I can provide some general guidance on choosing an indoor bike trainer based on factors such as your budget, the type of bike you have, the features you want, and your training goals.

Budget: Indoor bike trainers range in price from a few hundred dollars to over a thousand dollars. Determine your budget and look for trainers within that range.

Type of bike: Make sure the trainer you choose is compatible with the type of bike you have. Some trainers are designed for road bikes, while others are designed for mountain bikes or hybrids.

Type of trainer: There are three main types of indoor bike trainers: fluid, magnetic, and direct-drive. Fluid trainers are the quietest and most expensive, while magnetic trainers are the most affordable. Direct-drive trainers are the most advanced and provide the most realistic ride feel.

Features: Consider the features you want, such as adjustable resistance, compatibility with virtual cycling apps, and the ability to simulate gradients.

Training goals: Consider your training goals and choose a trainer that can help you achieve them. For example, if you want to improve your sprinting, choose a trainer with a high maximum resistance level.

Overall, the best indoor bike trainer for you will depend on your specific needs, preferences, and budget. It's a good idea to do some research, read reviews, and ask for recommendations from fellow cyclists before making a decision