20-Minute Intense Indoor Cycling Climb and Sprint
- 20 min
- Intense
- 16 intervals
- Peak resistance 10/10
- ~240 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 20-minute intense indoor cycling ride is designed for cyclists looking to build power and endurance. It focuses on leg strength and cardiovascular capacity through varied resistance and speed intervals.
The workout is structured around short recovery periods followed by longer, challenging climb and sprint blocks. This format helps to push your limits and improve your cycling fitness.
Choose a resistance level that allows you to maintain the target cadence while feeling challenged, especially during the higher resistance climbs.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Welcome to the JungleEasy spin, find your breath, let's build some heat! | 4:00 | 3/10 | 85–95 | Easy spin, find your breath, let's build some heat! |
| 4:00 | First AscentIncrease resistance, seated climb, drive through those heels! | 1:30 | 7/10 | 70–80 | Increase resistance, seated climb, drive through those heels! |
| 5:30 | The GrindHeavy legs, stand up, power through this climb! | 1:30 | 8/10 | 60–70 | Heavy legs, stand up, power through this climb! |
| 7:00 | Quick RecoveryCatch your breath, easy spin, shake out the legs! | 0:45 | 2/10 | 75–85 | Catch your breath, easy spin, shake out the legs! |
| 7:45 | Sprint Burst 1Lighten up, spin fast, explode out of the saddle! | 0:45 | 6/10 | 105–115 | Lighten up, spin fast, explode out of the saddle! |
| 8:30 | Tempo PushBack to tempo, steady pace, maintain the pressure. | 1:00 | 5/10 | 90–100 | Back to tempo, steady pace, maintain the pressure. |
| 9:30 | Surge to PowerResistance up, focus, this is a seated power climb. | 1:15 | 8/10 | 65–75 | Resistance up, focus, this is a seated power climb. |
| 10:45 | Recovery ZoneDeep breaths, let your heart rate drop. You're halfway there! | 1:00 | 3/10 | 70–80 | Deep breaths, let your heart rate drop. You're halfway there! |
| 11:45 | Standing Grind 2Stand up, heavy resistance, push like you mean it! | 1:30 | 9/10 | 55–65 | Stand up, heavy resistance, push like you mean it! |
| 13:15 | Attack Series - Sprint 1Explosive power! Legs flying, give it everything! | 0:30 | 7/10 | 110–120 | Explosive power! Legs flying, give it everything! |
| 13:45 | Attack Series - Recovery 1Shake it out! Quick recovery, prepare for the next one. | 0:30 | 2/10 | 75–85 | Shake it out! Quick recovery, prepare for the next one. |
| 14:15 | Attack Series - Sprint 2Second sprint! Heavier resistance, faster cadence! | 0:30 | 8/10 | 105–115 | Second sprint! Heavier resistance, faster cadence! |
| 14:45 | Attack Series - Recovery 2Deep breath in, exhale. Almost at the summit! | 0:30 | 2/10 | 75–85 | Deep breath in, exhale. Almost at the summit! |
| 15:15 | Final Push ClimbLast big climb! Sit heavy, push through the burn! | 1:30 | 9/10 | 60–70 | Last big climb! Sit heavy, push through the burn! |
| 16:45 | Peak Effort SprintFinal sprint! Maximum speed, maximum power, finish strong! | 1:00 | 7/10 | 115–125 | Final sprint! Maximum speed, maximum power, finish strong! |
| 17:45 | The SummitMAXIMUM EFFORT! Standing, heavy legs, dig deep! You are the Apex Predator! | 2:15 | 10/10 | 55–65 | MAXIMUM EFFORT! Standing, heavy legs, dig deep! You are the Apex Predator! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.