45-Minute Indoor Cycling Climb and Sprint Ride
- 45 min
- Hard
- 26 intervals
- Peak resistance 9/10
- ~440 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 45-minute indoor cycling ride is designed for experienced riders looking for a challenging workout. It focuses on building strength and speed through a series of climbs and sprints.
The ride is structured with alternating blocks of sustained climbs, tempo efforts, and high-intensity sprints, interspersed with recovery periods. This format builds both endurance and power.
Choose a resistance level that allows you to maintain the target cadence for each interval; you should feel challenged but able to complete the duration.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Steady Warm-UpStart easy, build resistance. Find your pedal stroke. | 4:00 | 3/10 | 80–90 | Start easy, build resistance. Find your pedal stroke. |
| 4:00 | Rolling Hills - Seated ClimbSit heavy, drive through your heels. This is a tough seated climb. | 3:00 | 7/10 | 65–75 | Sit heavy, drive through your heels. This is a tough seated climb. |
| 7:00 | Recovery SpinCatch your breath, easy spin. Shake out those legs. | 1:00 | 2/10 | 70–80 | Catch your breath, easy spin. Shake out those legs. |
| 8:00 | Rolling Hills - Standing ClimbStand up, heavy legs. Push through each rotation. Feel the burn! | 2:00 | 8/10 | 55–65 | Stand up, heavy legs. Push through each rotation. Feel the burn! |
| 10:00 | Tempo PushBack in the saddle, steady effort. Keep the pace moving. | 3:00 | 6/10 | 85–95 | Back in the saddle, steady effort. Keep the pace moving. |
| 13:00 | Surge Interval 1Steady pace, find your rhythm. We're building. | 1:00 | 5/10 | 90–100 | Steady pace, find your rhythm. We're building. |
| 14:00 | Surge - Push 1Surge time! Increase resistance, push the pace. Stronger! | 0:30 | 7/10 | 95–105 | Surge time! Increase resistance, push the pace. Stronger! |
| 14:30 | Recovery SpinQuick recovery. Breathe deep, reset. | 0:45 | 3/10 | 75–85 | Quick recovery. Breathe deep, reset. |
| 15:15 | Heavy Climb Block - SeatedBack to a climb, seated. Focus on that power. | 1:30 | 7/10 | 60–70 | Back to a climb, seated. Focus on that power. |
| 16:45 | Heavy Climb Block - StandingStand up! This is where we build strength. Drive it home! | 2:00 | 8/10 | 55–65 | Stand up! This is where we build strength. Drive it home! |
| 18:45 | Recovery SpinShake it out. You've earned this moment of rest. | 1:00 | 2/10 | 70–80 | Shake it out. You've earned this moment of rest. |
| 19:45 | Sprint Attack Series - Power SprintLighten up, pick up the speed! Fast legs, fast heart rate. | 1:00 | 6/10 | 100–110 | Lighten up, pick up the speed! Fast legs, fast heart rate. |
| 20:45 | Sprint Attack Series - Light SprintKeep that cadence high! Spin faster, feel the speed. | 0:45 | 5/10 | 105–115 | Keep that cadence high! Spin faster, feel the speed. |
| 21:30 | Recovery SpinQuick recovery. Breathe, reset. | 0:45 | 3/10 | 75–85 | Quick recovery. Breathe, reset. |
| 22:15 | Summit Climb - Seated GrindBack to a tough seated climb. Focus on your power output. | 2:00 | 7/10 | 60–70 | Back to a tough seated climb. Focus on your power output. |
| 24:15 | Summit Climb - Standing BurnLAST BIG CLIMB! Stand up, heavy resistance. Give it everything! | 3:00 | 9/10 | 55–65 | LAST BIG CLIMB! Stand up, heavy resistance. Give it everything! |
| 27:15 | Final Push - Power SprintEmpty the tank! High resistance, maximum speed. You got this! | 1:00 | 7/10 | 100–110 | Empty the tank! High resistance, maximum speed. You got this! |
| 28:15 | Final Push - TempoMaintain the effort, steady and strong. Finish this ride! | 2:00 | 6/10 | 90–100 | Maintain the effort, steady and strong. Finish this ride! |
| 30:15 | Peak Effort - StandingOne last push! Stand and grind. Dig deep, you're almost there. | 3:00 | 8/10 | 60–70 | One last push! Stand and grind. Dig deep, you're almost there. |
| 33:15 | Final Sprint 1BIG FINISH! Spin fast, burn it out. Finish strong! | 3:00 | 6/10 | 105–115 | BIG FINISH! Spin fast, burn it out. Finish strong! |
| 36:15 | RecoveryEasy spin, breathe | 0:30 | 2/10 | 70–80 | Easy spin, breathe |
| 36:45 | Final Sprint 2BIG FINISH! Spin fast, burn it out. Finish strong! | 3:00 | 6/10 | 110–120 | BIG FINISH! Spin fast, burn it out. Finish strong! |
| 39:45 | RecoveryEasy spin, breathe | 0:30 | 2/10 | 70–80 | Easy spin, breathe |
| 40:15 | Final Sprint 3BIG FINISH! Spin fast, burn it out. Finish strong! | 3:00 | 6/10 | 105–115 | BIG FINISH! Spin fast, burn it out. Finish strong! |
| 43:15 | RecoveryEasy spin, breathe | 0:30 | 2/10 | 70–80 | Easy spin, breathe |
| 43:45 | Final Sprint 4BIG FINISH! Spin fast, burn it out. Finish strong! | 1:15 | 6/10 | 110–120 | BIG FINISH! Spin fast, burn it out. Finish strong! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.