30-Minute Indoor Cycling Hills and Sprints

  • 30 min
  • Hard
  • 21 intervals
  • Peak resistance 9/10
  • ~330 kcal
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This challenging 30-minute indoor cycling ride is designed for experienced cyclists looking to build leg strength and cardiovascular power. It combines intense climbing intervals with high-cadence tempo pushes and explosive sprints.

The workout progresses through multiple climbing blocks, including seated and standing efforts, interspersed with shorter recovery periods and high-intensity sprint intervals. It concludes with a final surge.

Choose a resistance level that allows you to maintain the target cadence for each block, pushing harder during climbs and sprints while ensuring recovery during easier segments.

The ride

Bar height = resistance, width = time
StartBlockTimeResistanceRPMCue
0:00 Welcome & Warm-upGentle spin, settle in. Feel the pedals turning. 4:00 3/10 80–90 Gentle spin, settle in. Feel the pedals turning.
4:00 First Climb PrepPick up the pace slightly. Find a steady rhythm. 2:00 5/10 85–95 Pick up the pace slightly. Find a steady rhythm.
6:00 Seated ClimbResistance up. Sit heavy, drive through your heels. 3:00 7/10 65–75 Resistance up. Sit heavy, drive through your heels.
9:00 Standing Climb PushStand up! Heavy legs, powerful drive. Push it! 2:00 8/10 55–65 Stand up! Heavy legs, powerful drive. Push it!
11:00 Quick RecoveryEasy spin. Breathe deep, shake out your legs. 1:00 2/10 70–80 Easy spin. Breathe deep, shake out your legs.
12:00 Tempo PushBack to flat. Tempo pace, hold the effort. 2:00 6/10 90–100 Back to flat. Tempo pace, hold the effort.
14:00 Power Sprint 1Explode! Fast legs, quick cadence. Give it all! 0:45 6/10 105–115 Explode! Fast legs, quick cadence. Give it all!
14:45 Recovery SpinSpin easy. Let your heart rate settle. Almost halfway! 1:00 3/10 75–85 Spin easy. Let your heart rate settle. Almost halfway!
15:45 Steep Climb PrepBuilding resistance. Steady pace, prepare for the climb. 1:30 5/10 85–95 Building resistance. Steady pace, prepare for the climb.
17:15 Heavy Seated ClimbBack to seated, but heavier. Grind it out, feel the burn. 3:00 7/10 60–70 Back to seated, but heavier. Grind it out, feel the burn.
20:15 Standing Uphill BattleStand tall! Drive through the resistance. This is tough! 2:30 8/10 55–65 Stand tall! Drive through the resistance. This is tough!
22:45 All Out Sprint 2MAX EFFORT! Sprint like you've never sprinted before! 0:30 7/10 110–120 MAX EFFORT! Sprint like you've never sprinted before!
23:15 Recovery RideCatch your breath. Easy spin, let the legs recover. 1:15 2/10 70–80 Catch your breath. Easy spin, let the legs recover.
24:30 Building to PeakTempo pace. Steady effort, building intensity for what's next. 2:00 6/10 90–100 Tempo pace. Steady effort, building intensity for what's next.
26:30 Peak ClimbClimb time! Resistance high, pace steady. Feel the sustained effort. 3:00 8/10 60–70 Climb time! Resistance high, pace steady. Feel the sustained effort.
29:30 Standing Peak GrindTop of the climb! Standing, digging deep. Max resistance, max effort! 2:30 9/10 55–65 Top of the climb! Standing, digging deep. Max resistance, max effort!
32:00 All Out Sprint 3LAST PUSH! All out sprint! Empty the tank! 0:30 8/10 115–125 LAST PUSH! All out sprint! Empty the tank!
32:30 Short RecoveryEasy spin. You pushed hard, now recover briefly. 1:00 3/10 75–85 Easy spin. You pushed hard, now recover briefly.
33:30 Final Tempo PushOne last steady push. Find your pace and hold it. 1:30 6/10 90–100 One last steady push. Find your pace and hold it.
35:00 All Out Sprint 4FINAL SPRINTS! Unleash everything you have left! 0:30 7/10 110–120 FINAL SPRINTS! Unleash everything you have left!
35:30 Final SurgeLast effort! Push through this final climb. Finish strong! 1:00 7/10 70–80 Last effort! Push through this final climb. 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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