20-Minute Easy Indoor Cycling Spin Ride
- 20 min
- Easy
- 12 intervals
- Peak resistance 7/10
- ~160 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 20-minute indoor cycling spin ride is designed for beginners or those seeking a lighter workout. It focuses on building endurance and comfort with varying resistance levels.
The ride is structured in blocks, alternating between steady climbs and recovery periods to help you build aerobic fitness without excessive strain.
Choose a resistance level that allows you to maintain the specified cadence comfortably for the duration of each block.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Warm Up: Spin EasyEasy spin, find your rhythm and settle in. | 3:00 | 3/10 | 80–90 | Easy spin, find your rhythm and settle in. |
| 3:00 | Rolling Hills: Gentle AscentPicking up the pace slightly, steady effort. | 3:00 | 4/10 | 85–95 | Picking up the pace slightly, steady effort. |
| 6:00 | Gentle ClimbSit heavy, smooth pedal strokes, breathe. | 2:00 | 5/10 | 65–75 | Sit heavy, smooth pedal strokes, breathe. |
| 8:00 | Recovery SpinShake it out, easy spin, let your heart rate drop. | 1:30 | 2/10 | 70–80 | Shake it out, easy spin, let your heart rate drop. |
| 9:30 | Steady PaceBack to a comfortable, steady pace. | 3:00 | 4/10 | 85–95 | Back to a comfortable, steady pace. |
| 12:30 | Moderate Hill ChallengeResistance up, push through the legs. You got this. | 2:00 | 6/10 | 60–70 | Resistance up, push through the legs. You got this. |
| 14:30 | Active RecoveryRecover and breathe deep. Light and easy. | 1:30 | 3/10 | 75–85 | Recover and breathe deep. Light and easy. |
| 16:00 | Push to PeakBuilding intensity now, faster cadence, feel the burn. | 2:30 | 5/10 | 90–100 | Building intensity now, faster cadence, feel the burn. |
| 18:30 | All Out Burst!MAX EFFORT! Give me everything you've got! | 0:30 | 7/10 | 105–115 | MAX EFFORT! Give me everything you've got! |
| 19:00 | Recovery SpinEasy spin, catch your breath, let the legs recover. | 1:30 | 2/10 | 70–80 | Easy spin, catch your breath, let the legs recover. |
| 20:30 | Final AscentLast climb! Sit heavy, drive through your heels. | 2:00 | 6/10 | 60–70 | Last climb! Sit heavy, drive through your heels. |
| 22:30 | Final SprintFINAL PUSH! Sprint to the finish line! | 0:30 | 7/10 | 105–115 | FINAL PUSH! Sprint to the finish line! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.