60-Minute Hard Indoor Cycling Power Climb & Sprint
- 60 min
- Hard
- 28 intervals
- Peak resistance 10/10
- ~660 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 60-minute indoor cycling workout is designed for experienced riders seeking a challenging session. It focuses on building leg strength and cardiovascular endurance through sustained climbs and high-intensity sprints.
The ride is structured with alternating blocks of climbing, tempo riding, and short, powerful sprints, interspersed with recovery periods. Pay close attention to the resistance (R) and revolutions per minute (rpm) targets for each section.
Choose a resistance level that allows you to maintain the target cadence and effort for the duration of each interval. For climbs, aim for a challenging but controlled pace; for sprints, focus on explosive power.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Warm Up: Rolling HillsSteady pace, let the legs find their groove. | 4:00 | 3/10 | 80–90 | Steady pace, let the legs find their groove. |
| 4:00 | Build 1: Steady GrindPush the pace, find a strong, sustainable rhythm. | 3:00 | 5/10 | 90–100 | Push the pace, find a strong, sustainable rhythm. |
| 7:00 | Peak 1: Seated ClimbSit heavy, drive through the pedals. Feel the burn begin. | 3:00 | 7/10 | 65–75 | Sit heavy, drive through the pedals. Feel the burn begin. |
| 10:00 | Recovery: Fresh AirEasy spin, deep breaths. Let your heart rate drop. | 1:00 | 2/10 | 70–80 | Easy spin, deep breaths. Let your heart rate drop. |
| 11:00 | Build 2: Tempo PushResistance up, keep the cadence strong. Building momentum. | 4:00 | 6/10 | 90–100 | Resistance up, keep the cadence strong. Building momentum. |
| 15:00 | Peak 2: Standing ClimbStand up, heavy legs! Drive hard, conquer this climb. | 4:00 | 8/10 | 55–65 | Stand up, heavy legs! Drive hard, conquer this climb. |
| 19:00 | Recovery: Catch Your BreathShake it out. Breathe it in. You're halfway there! | 1:00 | 2/10 | 75–85 | Shake it out. Breathe it in. You're halfway there! |
| 20:00 | Sprint Series 1: Power SurgeLight on the saddle, quick feet! Explode with power. | 1:00 | 6/10 | 100–110 | Light on the saddle, quick feet! Explode with power. |
| 21:00 | Recovery: Quick SpinSpin it out, quick recovery. | 0:30 | 3/10 | 80–90 | Spin it out, quick recovery. |
| 21:30 | Sprint Series 2: Max SpeedPush harder! Faster cadence, legs burning with speed. | 1:00 | 7/10 | 105–115 | Push harder! Faster cadence, legs burning with speed. |
| 22:30 | Recovery: Deep BreathEasy spin. Recover. Prepare for the next assault. | 1:00 | 2/10 | 70–80 | Easy spin. Recover. Prepare for the next assault. |
| 23:30 | Climb Block: The WallHeavy resistance, steady seated grind. Dig deep. | 4:00 | 7/10 | 60–70 | Heavy resistance, steady seated grind. Dig deep. |
| 27:30 | Hill Repeats: Standing PowerStand and deliver! Heavy legs, strong core. Attack the incline. | 3:00 | 8/10 | 55–65 | Stand and deliver! Heavy legs, strong core. Attack the incline. |
| 30:30 | Recovery: Summit RespiteYou made it. Deep breaths. Enjoy the view. | 1:30 | 2/10 | 75–85 | You made it. Deep breaths. Enjoy the view. |
| 32:00 | Build 3: Fast Flat RoadFast cadence, steady power. Rolling into the final push. | 4:00 | 6/10 | 95–105 | Fast cadence, steady power. Rolling into the final push. |
| 36:00 | Peak 3: Mountain Ascent 1This is it! Heavy resistance, seated grind. Your legs are fire. | 3:20 | 8/10 | 60–70 | This is it! Heavy resistance, seated grind. Your legs are fire. |
| 39:20 | RecoveryEasy spin, breathe | 0:45 | 2/10 | 75–85 | Easy spin, breathe |
| 40:05 | Peak 3: Mountain Ascent 2This is it! Heavy resistance, seated grind. Your legs are fire. | 0:55 | 9/10 | 60–70 | This is it! Heavy resistance, seated grind. Your legs are fire. |
| 41:00 | Final Push: The Summit SprintEmpty the tank! Sprint to the summit. Give it everything! | 3:00 | 7/10 | 100–110 | Empty the tank! Sprint to the summit. Give it everything! |
| 44:00 | Peak 4: The Final Climb 1Standing, maximum effort! Last push to the top. You are unstoppable! | 3:20 | 9/10 | 55–65 | Standing, maximum effort! Last push to the top. You are unstoppable! |
| 47:20 | RecoveryEasy spin, breathe | 0:45 | 2/10 | 75–85 | Easy spin, breathe |
| 48:05 | Peak 4: The Final Climb 2Standing, maximum effort! Last push to the top. You are unstoppable! | 0:55 | 10/10 | 55–65 | Standing, maximum effort! Last push to the top. You are unstoppable! |
| 49:00 | Final Sprint: Finish LineSprint for glory! Legs spinning fast, finish strong! | 2:00 | 7/10 | 105–115 | Sprint for glory! Legs spinning fast, finish strong! |
| 51:00 | Peak 5: All Out Effort 1Final push! Heavy resistance, dig deep. Finish this ride STRONG! | 3:20 | 8/10 | 60–70 | Final push! Heavy resistance, dig deep. Finish this ride STRONG! |
| 54:20 | RecoveryEasy spin, breathe | 0:45 | 2/10 | 75–85 | Easy spin, breathe |
| 55:05 | Peak 5: All Out Effort 2Final push! Heavy resistance, dig deep. Finish this ride STRONG! | 3:20 | 9/10 | 60–70 | Final push! Heavy resistance, dig deep. Finish this ride STRONG! |
| 58:25 | RecoveryEasy spin, breathe | 0:45 | 2/10 | 75–85 | Easy spin, breathe |
| 59:10 | Peak 5: All Out Effort 3Final push! Heavy resistance, dig deep. Finish this ride STRONG! | 0:50 | 8/10 | 60–70 | Final push! Heavy resistance, dig deep. Finish this ride STRONG! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.