60-Minute Moderate Indoor Cycling Endurance Ride
- 60 min
- Moderate
- 31 intervals
- Peak resistance 8/10
- ~540 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 60-minute indoor cycling ride is designed for intermediate cyclists looking to build endurance. It incorporates a variety of efforts including climbs, tempo pushes, and sprints.
The ride is structured with alternating blocks of higher intensity efforts and recovery spins. This format helps to build stamina and improve your ability to sustain effort.
Choose a resistance level that allows you to maintain the target cadence and effort level for each block. You should feel challenged but able to complete the prescribed duration.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Welcome & Gentle SpinEasy spin, find your rhythm. Welcome! | 4:00 | 3/10 | 80–90 | Easy spin, find your rhythm. Welcome! |
| 4:00 | Picking Up the PaceIncrease resistance slightly. Steady pace. | 3:00 | 4/10 | 85–95 | Increase resistance slightly. Steady pace. |
| 7:00 | First Climb PrepBuilding intensity. Feel the legs start to work. | 2:00 | 5/10 | 85–95 | Building intensity. Feel the legs start to work. |
| 9:00 | Seated Climb 1Add resistance. Sit heavy, steady climb. | 3:00 | 6/10 | 65–75 | Add resistance. Sit heavy, steady climb. |
| 12:00 | Recovery SpinEase off! Let your heart rate drop. Shake it out. | 1:30 | 2/10 | 70–80 | Ease off! Let your heart rate drop. Shake it out. |
| 13:30 | Fast Flat RoadBack to speed. Quick cadence. | 2:00 | 5/10 | 90–100 | Back to speed. Quick cadence. |
| 15:30 | Sprint Burst 1Legs are flying! Fast feet, stay light. | 1:00 | 5/10 | 100–110 | Legs are flying! Fast feet, stay light. |
| 16:30 | Recovery SpinCatch your breath. Easy spinning. | 1:00 | 3/10 | 70–85 | Catch your breath. Easy spinning. |
| 17:30 | Rolling Hills - ModerateHeavy resistance. Standing climb, drive through heels. | 2:00 | 7/10 | 60–70 | Heavy resistance. Standing climb, drive through heels. |
| 19:30 | Recovery SpinDeep breaths. Recover and reset. | 1:30 | 2/10 | 70–80 | Deep breaths. Recover and reset. |
| 21:00 | Tempo PushSteady hard effort. Find your rhythm, hold it. | 3:00 | 6/10 | 80–90 | Steady hard effort. Find your rhythm, hold it. |
| 24:00 | Standing Climb 2BIG resistance! Stand and push. Heavy legs, strong core. | 3:00 | 8/10 | 55–65 | BIG resistance! Stand and push. Heavy legs, strong core. |
| 27:00 | Recovery SpinYou earned this. Slow down, breathe deep. | 2:00 | 3/10 | 70–85 | You earned this. Slow down, breathe deep. |
| 29:00 | Power SprintExplode! Fast legs, push hard! | 1:30 | 6/10 | 105–115 | Explode! Fast legs, push hard! |
| 30:30 | Recovery SpinEase back. Steady pedal stroke. | 1:00 | 3/10 | 75–85 | Ease back. Steady pedal stroke. |
| 31:30 | Hill Repeats - ModerateClimb! Moderate resistance, sustained effort. | 2:00 | 7/10 | 60–70 | Climb! Moderate resistance, sustained effort. |
| 33:30 | Recovery SpinLight spin. Let your body recover. | 1:00 | 3/10 | 70–80 | Light spin. Let your body recover. |
| 34:30 | Hill Repeats - HarderPush harder! Standing climb, dig deep! | 2:30 | 8/10 | 55–65 | Push harder! Standing climb, dig deep! |
| 37:00 | Recovery SpinBreathe! You're over halfway. Easy spin. | 1:30 | 3/10 | 70–85 | Breathe! You're over halfway. Easy spin. |
| 38:30 | Tempo ClimbSeated climb. Heavy legs, strong push. | 3:00 | 7/10 | 65–75 | Seated climb. Heavy legs, strong push. |
| 41:30 | Recovery SpinShake out the legs. Easy pedal. | 1:30 | 3/10 | 70–85 | Shake out the legs. Easy pedal. |
| 43:00 | Surge Intervals 1Steady pace. Prepare for surges. | 2:00 | 5/10 | 90–100 | Steady pace. Prepare for surges. |
| 45:00 | Surge 1Surge! Increase speed and resistance. | 0:45 | 6/10 | 100–110 | Surge! Increase speed and resistance. |
| 45:45 | Recovery SpinQuick recovery. Catch your breath. | 0:45 | 3/10 | 70–80 | Quick recovery. Catch your breath. |
| 46:30 | Surge 2BIGGER surge! Stronger push, faster legs. | 0:45 | 7/10 | 95–105 | BIGGER surge! Stronger push, faster legs. |
| 47:15 | Recovery SpinEasy spin. Let your heart rate settle. | 1:00 | 3/10 | 70–80 | Easy spin. Let your heart rate settle. |
| 48:15 | The Final ClimbStanding! This is it. Heavy resistance, push through the burn! | 4:00 | 8/10 | 55–65 | Standing! This is it. Heavy resistance, push through the burn! |
| 52:15 | Final Push - StandingShift resistance slightly. Keep pushing, strong legs! | 2:30 | 7/10 | 60–70 | Shift resistance slightly. Keep pushing, strong legs! |
| 54:45 | Final Sprint 1Last push! Spin fast, give it everything you've got! | 3:00 | 6/10 | 105–115 | Last push! Spin fast, give it everything you've got! |
| 57:45 | RecoveryEasy spin, breathe | 0:30 | 2/10 | 70–80 | Easy spin, breathe |
| 58:15 | Final Sprint 2Last push! Spin fast, give it everything you've got! | 1:45 | 6/10 | 110–120 | Last push! Spin fast, give it everything you've got! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.