Free Spin Bike Workouts

Structured spin rides for any indoor bike. Each ride lists every block with a resistance level (1–10) and a cadence range, so you always know what to do next. Ride it with our timer or print it for the gym.

Easy Spin Workouts

30 min Easy 30-Minute Easy Indoor Cycling Spin Ride A 30-minute easy indoor cycling spin ride with varied resistance and cadence to build steady endurance. Includes warm-up, rolling hills, and sprints. 45 min Easy 45-Minute Easy Indoor Cycling Spin Ride A 45-minute easy indoor cycling spin ride featuring steady tempo, rolling hills, and climbs. Includes recovery periods between efforts. 60 min Easy 60-Minute Easy Indoor Cycling Spin Ride A 60-minute easy indoor cycling spin ride with varied terrain. Includes steady states, rolling hills, climbs, and short bursts of intensity. 20 min Easy 20-Minute Easy Indoor Cycling Spin Ride A 20-minute easy indoor cycling spin ride with varied resistance and RPMs. Includes seated climbs and steady flat road efforts. 30 min Easy 30-Minute Easy Indoor Cycling Ride A 30-minute easy indoor cycling workout with varied resistance and cadence. Includes warm-up, steady rolls, inclines, and short sprints. 20 min Easy 20-Minute Easy Indoor Cycling Spin Ride A 20-minute easy indoor cycling spin ride with varied resistance and cadence. Includes warm-up, rolling hills, steady pace, and sprints.

Moderate Spin Workouts

20 min Moderate 20-Minute Moderate Indoor Cycling Spin Ride A 20-minute moderate indoor cycling spin ride with varied resistance and RPMs. Includes climbs, sprints, and steady-state efforts. 30 min Moderate 30-Minute Moderate Indoor Cycling Spin Ride A 30-minute moderate indoor cycling spin ride featuring seated and standing climbs, tempo pushes, and sprint series. Includes warm-up, recovery periods, and multiple sprint efforts. 60 min Moderate 60-Minute Moderate Indoor Cycling Endurance Ride A 60-minute moderate indoor cycling ride with varied intensity. Includes climbs, sprints, tempo pushes, and recovery periods. Focuses on building cardiovascular endurance. 20 min Moderate 20-Minute Moderate Indoor Cycling Spin Ride A 20-minute moderate indoor cycling workout. Features interval climbs, speed bursts, and tempo pushes to build momentum. 45 min Moderate 45-Minute Moderate Indoor Cycling Ride A 45-minute moderate indoor cycling ride with varied intensity. Includes climbs, sprints, and recovery periods. Focuses on leg strength and cardiovascular endurance.

Hard Spin Workouts

30 min Hard 30-Minute Indoor Cycling Hills and Sprints This 30-minute indoor cycling workout includes seated and standing climbs, tempo pushes, and four all-out sprints. It trains leg strength and cardiovascular endurance. 45 min Hard 45-Minute Indoor Cycling Climb and Sprint Ride This 45-minute indoor cycling ride features climbing and sprinting intervals. It includes seated and standing climbs, tempo pushes, and multiple sprint efforts. 20 min Hard 20-Minute Hard Indoor Cycling Climb Ride A 20-minute high-intensity indoor cycling workout featuring seated and standing climbs, tempo pushes, and sprints. Includes warm-up and recovery periods. 60 min Hard 60-Minute Hard Indoor Cycling Power Climb & Sprint A 60-minute hard indoor cycling workout with varied resistance and cadence. Features hill climbs, steady tempo, and intense sprint intervals. 20 min Hard 20-Minute Hard Indoor Cycling Spin Ride A 20-minute hard indoor cycling workout featuring seated and standing climbs, sprints, and tempo efforts. Includes recovery periods.

Intense Spin Workouts

30 min Intense 30-Minute Intense Indoor Cycling Sprint Ride This 30-minute intense indoor cycling ride features climbs, tempo pushes, and sprints. Includes warm-up, steady spins, and recovery intervals. 20 min Intense 20-Minute Intense Indoor Cycling Spin Ride A 20-minute intense indoor cycling spin ride featuring varied resistance and cadence intervals. Includes sprints, climbs, and recovery periods. 20 min Intense 20-Minute Intense Indoor Cycling Climb and Sprint A 20-minute intense indoor cycling workout featuring climbs and sprints. Includes high resistance efforts and short, powerful bursts. 60 min Intense 60-Minute Intense Indoor Cycling Climb and Sprint A 60-minute intense indoor cycling workout featuring intervals of climbing, tempo pushes, and high-RPM sprints. Build endurance and power. 45 min Intense 45-Minute Intense Indoor Cycling Climb and Sprint A 45-minute intense indoor cycling workout featuring seated and standing climbs, tempo pushes, and multiple sprint intervals. Includes recovery periods.

Want something with a kettlebell? Browse kettlebell Tabata workouts.