20-Minute Moderate Indoor Cycling Spin Ride
- 20 min
- Moderate
- 11 intervals
- Peak resistance 8/10
- ~180 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 20-minute indoor cycling ride is designed for intermediate cyclists looking to build momentum. It focuses on cardiovascular endurance and leg strength through varied resistance and cadence intervals.
The workout progresses through warm-up, sustained efforts, and high-intensity bursts, followed by recovery periods. Each block is structured with specific resistance (R) and revolutions per minute (rpm) targets.
Choose a resistance level that allows you to maintain the target RPMs while feeling challenged, especially during the climb segments.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Warm UpEasy spin, find your rhythm and breath. | 3:00 | 3/10 | 80–90 | Easy spin, find your rhythm and breath. |
| 3:00 | Building the PaceSteady effort, lean into the resistance. | 3:00 | 5/10 | 85–95 | Steady effort, lean into the resistance. |
| 6:00 | First ClimbSit heavy, drive through the pedals. | 1:30 | 7/10 | 65–75 | Sit heavy, drive through the pedals. |
| 7:30 | Quick RecoveryShake it out, easy spin, let your heart rate drop. | 1:00 | 2/10 | 70–80 | Shake it out, easy spin, let your heart rate drop. |
| 8:30 | Speed BurstLight on the saddle, spin fast! | 1:00 | 5/10 | 100–110 | Light on the saddle, spin fast! |
| 9:30 | Tempo PushHolding a strong pace, focus on your breath. | 2:00 | 6/10 | 90–100 | Holding a strong pace, focus on your breath. |
| 11:30 | Standing Climb ChallengeOut of the saddle, heavy legs, push hard! | 1:30 | 8/10 | 55–70 | Out of the saddle, heavy legs, push hard! |
| 13:00 | Active RecoveryDeep breaths, recover fully. You've earned this. | 2:00 | 3/10 | 75–85 | Deep breaths, recover fully. You've earned this. |
| 15:00 | Final Climb PushBack in the saddle, grind it out to the top. | 1:30 | 7/10 | 60–75 | Back in the saddle, grind it out to the top. |
| 16:30 | Power SurgeIncrease resistance, strong and steady. | 1:00 | 6/10 | 95–105 | Increase resistance, strong and steady. |
| 17:30 | Finish Line SprintFinal push! Legs are flying, finish strong! | 2:30 | 5/10 | 105–115 | Final push! Legs are flying, finish strong! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.