Read Your Body
- The 12-variable self-assessment that reveals how your body responds to training.
- Sleep, stress, mood, and recovery — decoded into daily metrics.
- The practical decision system to train or rest with full confidence.
3 GUIDES · ONE METHOD
Train Smarter.
Ride Stronger.
Stop Guessing.
Three practical guides built for indoor cyclists who want real progress: read your body, fit your bike, and build off-bike strength.
Instant download
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20+ years of teaching experience
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100% digital
Free Starter Guide
Start Here — Free Starter Checklist
Before jumping into intense training blocks, establish a bulletproof routine. Start riding at home with total confidence in 10 minutes or less.
- Bike setup basics: saddle height, reach, and joint-friendly handlebar positioning.
- Cadence target (80–90 RPM): protect your knees and maximize aerobic efficiency.
- A structured first 20-minute session: easy warm-up, steady intervals, and active recovery.
Zero Cost Resource
The Indoor Cycling Starter Checklist
Start riding at home with confidence in 10 minutes or less. Printable, actionable, instant access.
"90% of riders who quit indoor cycling do so because of poor setup or uncontrolled cadence. Fix both immediately."
Individual Guides
The Three Guides
Three practical, focused, no-fluff guides you can read in one sitting and apply the same day.
Bodyweight Training For Bike Performance
- A 12-week bodyweight periodization built specifically for cyclists.
- 5 core exercise categories with clear step-by-step progressions.
- Off-bike strength that makes you significantly faster and more resilient.
The Perfect Bike Fit
- The definitive manual to indoor cycling setup and ergonomic adjustments.
- The 5-minute bike fit checklist that directly prevents knee and lower-back injury.
- 32 detailed sections covering fit, pain management, biomechanics and maintenance.
Best Value · Special Launch Deal
The Complete Method — All 3 Guides
US$ 29.70 if bought separately
US$ 14.90
Launch price active for the first 7 days (Regular price after launch: US$ 24.90)
Launch price ends in
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- All 3 guides (Read Your Body, Bodyweight Training, The Perfect Bike Fit)
- Instant download
- 20+ years of teaching experience
- One payment, lifetime access
Secure checkout via Hotmart · Instant digital delivery
About The Coach
Created by Professor Mateus
Physical Education teacher with more than 20 years of experience in training, teaching, and sports performance. The Autonomous Indoor Bike Method is the direct result of years of coaching indoor cyclists from their very first pedal stroke to high-performance podium finishes.
Clear Answers
Frequently Asked Questions
Everything you need to know about the method and your purchase.
Yes, all three guides are written completely in clear, concise, professional English designed for easy reading on tablets, phones, or printouts.
You receive instant access. As soon as your checkout completes on Hotmart, the download links are displayed on your receipt and sent directly to your registered email address.
Yes, the method and bike fit guides are built specifically for indoor cycling bikes (spin bikes, smart indoor bikes, or trainers at home or in your gym).
Yes! Check the official Hotmart money-back guarantee provided at checkout. If the guides do not match your expectations, you are protected by the platform's standard buyer guarantee.
Absolutely. Enter your email in the free checklist form near the top of this page, and we will send the starter guide to your inbox free forever.