45-Minute Intense Indoor Cycling Climb and Sprint

  • 45 min
  • Intense
  • 31 intervals
  • Peak resistance 10/10
  • ~540 kcal
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This 45-minute indoor cycling workout is designed for experienced riders seeking an intense challenge. It focuses on building strength and speed through a series of climbs and sprints.

The ride is structured with alternating periods of high-resistance climbs and high-cadence sprints, interspersed with shorter recovery intervals. This format trains cardiovascular endurance and muscular power.

Choose a resistance level that allows you to maintain the target cadence while feeling challenged, especially during the climb segments.

The ride

Bar height = resistance, width = time
StartBlockTimeResistanceRPMCue
0:00 Warm Up: Finding Your FootingEasy spin, finding your rhythm. Let's build some heat. 4:00 3/10 80–90 Easy spin, finding your rhythm. Let's build some heat.
4:00 Tempo Push: The Road AheadIncrease resistance, steady pace. Hold this strong tempo. 2:00 6/10 90–100 Increase resistance, steady pace. Hold this strong tempo.
6:00 Seated Climb: First AscentSit heavy, drive through your heels. Feel the resistance build. 1:30 8/10 65–75 Sit heavy, drive through your heels. Feel the resistance build.
7:30 Standing Climb: The GrindStand up, heavy legs. Push through the burn. You're climbing! 2:00 9/10 55–65 Stand up, heavy legs. Push through the burn. You're climbing!
9:30 Recovery: Catch Your BreathEasy spin, shake out your legs. Deep breaths. You earned this. 1:00 2/10 70–85 Easy spin, shake out your legs. Deep breaths. You earned this.
10:30 Power Sprint 1: Explosive StartBack to resistance, light on the saddle. Quick feet! Explode! 0:45 7/10 105–115 Back to resistance, light on the saddle. Quick feet! Explode!
11:15 Tempo Grind: Sustained EffortHold this strong effort. Steady pace, controlled breathing. 1:30 6/10 90–100 Hold this strong effort. Steady pace, controlled breathing.
12:45 Seated Climb: Second PushBack in the saddle, resistance up. Grind it out, push those pedals. 2:00 8/10 65–75 Back in the saddle, resistance up. Grind it out, push those pedals.
14:45 Standing Climb: Steep InclineStand and push! Heavy resistance, focus on driving forward. 2:00 9/10 55–65 Stand and push! Heavy resistance, focus on driving forward.
16:45 Recovery: Deep BreathsEasy spin, let your heart rate recover. Reset and recharge. 1:00 2/10 70–85 Easy spin, let your heart rate recover. Reset and recharge.
17:45 Ladder Sprint: Building IntensityResistance up, quick cadence. Spin fast, feel the speed! 0:30 6/10 110–120 Resistance up, quick cadence. Spin fast, feel the speed!
18:15 Recovery: Quick ResetShort reset. Keep legs moving, prepare for the next push. 0:30 3/10 75–85 Short reset. Keep legs moving, prepare for the next push.
18:45 Ladder Sprint: Higher GearMore resistance, faster legs! Push harder, feel the power. 0:45 7/10 105–115 More resistance, faster legs! Push harder, feel the power.
19:30 Recovery: Sip of AirEasy spin. Take in air. You're building towards the peak. 0:45 2/10 70–80 Easy spin. Take in air. You're building towards the peak.
20:15 Heavy Climb Block: The WallSit heavy, drive hard. This is a tough climb. Keep pushing! 2:00 9/10 60–70 Sit heavy, drive hard. This is a tough climb. Keep pushing!
22:15 Standing Grind: Max EffortStand up! Maximum resistance. Legs burning, push through! 1:30 10/10 55–65 Stand up! Maximum resistance. Legs burning, push through!
23:45 Recovery: SurviveEasy spin. Just breathe. You're over the hump, but not done yet. 1:00 2/10 70–80 Easy spin. Just breathe. You're over the hump, but not done yet.
24:45 Attack Series: Sprint 1Explode out of the saddle! Fast legs, high power. Attack! 0:30 7/10 115–125 Explode out of the saddle! Fast legs, high power. Attack!
25:15 Recovery: Quick BreathSpin easy. Quick recovery. Prepare for the next surge. 0:30 3/10 75–85 Spin easy. Quick recovery. Prepare for the next surge.
25:45 Attack Series: Sprint 2Even more resistance, hold the power! Push through the fatigue! 0:30 8/10 110–120 Even more resistance, hold the power! Push through the fatigue!
26:15 Recovery: Deep BreathEasy spin. You're in the final stretch. Recover briefly. 0:30 2/10 70–80 Easy spin. You're in the final stretch. Recover briefly.
26:45 Final Climb: The Summit PushSit heavy. The final climb. Dig deep, push with everything you have! 2:00 9/10 60–70 Sit heavy. The final climb. Dig deep, push with everything you have!
28:45 Standing Max Effort: Peak PowerStand! Max resistance. Legs screaming, lungs burning. Give it ALL! 1:30 10/10 55–65 Stand! Max resistance. Legs screaming, lungs burning. Give it ALL!
30:15 Power Push: Final SurgeMaintain high resistance, quick cadence. Push to the finish line! 1:30 8/10 100–110 Maintain high resistance, quick cadence. Push to the finish line!
31:45 Peak Sprint: The Last Burn 1One last sprint! Spin those legs as fast as you can! FINISH STRONG! 3:00 7/10 115–125 One last sprint! Spin those legs as fast as you can! FINISH STRONG!
34:45 RecoveryEasy spin, breathe 0:30 2/10 70–80 Easy spin, breathe
35:15 Peak Sprint: The Last Burn 2One last sprint! Spin those legs as fast as you can! FINISH STRONG! 3:00 7/10 120–130 One last sprint! Spin those legs as fast as you can! FINISH STRONG!
38:15 RecoveryEasy spin, breathe 0:30 2/10 70–80 Easy spin, breathe
38:45 Peak Sprint: The Last Burn 3One last sprint! Spin those legs as fast as you can! FINISH STRONG! 3:00 7/10 115–125 One last sprint! Spin those legs as fast as you can! FINISH STRONG!
41:45 RecoveryEasy spin, breathe 0:30 2/10 70–80 Easy spin, breathe
42:15 Peak Sprint: The Last Burn 4One last sprint! Spin those legs as fast as you can! FINISH STRONG! 2:45 7/10 120–130 One last sprint! Spin those legs as fast as you can! FINISH STRONG!

Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.

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