20-Minute Hard Indoor Cycling Climb Ride
- 20 min
- Hard
- 12 intervals
- Peak resistance 8/10
- ~190 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 20-minute indoor cycling ride is designed for experienced riders looking for a challenging workout. It focuses on building leg strength and cardiovascular endurance through varied resistance and cadence intervals.
The ride is structured with alternating high-intensity blocks and recovery periods to push your limits while allowing for brief respites. Expect to engage your legs and lungs throughout the session.
Choose a resistance level that challenges you to maintain the target cadence, especially during the climb intervals. Aim for a pace that feels demanding but sustainable for the duration of each block.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Warm Up: Gentle SpinStart easy, find your breath and cadence. | 4:00 | 3/10 | 80–90 | Start easy, find your breath and cadence. |
| 4:00 | Build 1: Rolling HillsPicking up the pace, steady rhythm on the flats. | 1:30 | 5/10 | 90–100 | Picking up the pace, steady rhythm on the flats. |
| 5:30 | Peak 1: Seated ClimbResistance up, sit heavy, drive through your heels. | 2:00 | 7/10 | 65–75 | Resistance up, sit heavy, drive through your heels. |
| 7:30 | Recovery: Catch Your BreathEasy spin, shake out the legs, deep breaths. | 1:00 | 2/10 | 70–80 | Easy spin, shake out the legs, deep breaths. |
| 8:30 | Build 2: Tempo PushBack to tempo, hold this strong pace. | 1:30 | 6/10 | 90–100 | Back to tempo, hold this strong pace. |
| 10:00 | Peak 2: Standing ClimbStanding! Heavy legs, push through the burn. | 2:00 | 8/10 | 55–65 | Standing! Heavy legs, push through the burn. |
| 12:00 | Recovery: Quick RefreshShort rest, reset, prepare for the next push. | 0:45 | 2/10 | 70–80 | Short rest, reset, prepare for the next push. |
| 12:45 | Build 3: Power Sprint PrepLegs are spinning, feel the speed building. | 1:00 | 5/10 | 95–105 | Legs are spinning, feel the speed building. |
| 13:45 | Peak 3: Power SprintExplode! Fast legs, high cadence, give it all! | 1:00 | 6/10 | 100–110 | Explode! Fast legs, high cadence, give it all! |
| 14:45 | Recovery: Deep BreathsBreathe deep, recover, one last push is coming. | 0:45 | 3/10 | 70–85 | Breathe deep, recover, one last push is coming. |
| 15:30 | Final Push: The SummitMaximum resistance! Grind it out, you're almost there! | 3:00 | 8/10 | 60–70 | Maximum resistance! Grind it out, you're almost there! |
| 18:30 | Final Sprint: Finish Line AttackLast push! Sprint to the finish, legs on fire! | 1:30 | 7/10 | 105–115 | Last push! Sprint to the finish, legs on fire! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.