20-Minute Hard Indoor Cycling Spin Ride
- 20 min
- Hard
- 16 intervals
- Peak resistance 9/10
- ~200 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 20-minute indoor cycling workout is designed for intermediate to advanced cyclists looking for a high-intensity session. It focuses on building leg strength and cardiovascular endurance through varied resistance and cadence drills.
The ride is structured with alternating periods of intense climbing and sprinting, interspersed with recovery spins. Pay attention to the resistance (R) and revolutions per minute (rpm) cues for each block.
Choose a resistance level that challenges you to maintain the target rpm. For sprints, aim for maximum effort while maintaining control and form.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Warm UpGentle spin, find your legs. Build resistance to 4 by the end. | 3:00 | 3/10 | 80–90 | Gentle spin, find your legs. Build resistance to 4 by the end. |
| 3:00 | Seated ClimbSit heavy, drive through your heels. Steady breathing. | 2:00 | 7/10 | 65–75 | Sit heavy, drive through your heels. Steady breathing. |
| 5:00 | Standing Climb PushStand up, heavy legs. Push through the burn. Power up! | 1:30 | 8/10 | 55–65 | Stand up, heavy legs. Push through the burn. Power up! |
| 6:30 | Recovery SpinEasy spin, catch your breath. Let the legs recover. | 1:00 | 2/10 | 70–80 | Easy spin, catch your breath. Let the legs recover. |
| 7:30 | Power Sprint 1Hands narrow, quick feet! Accelerate fast. Spin to win! | 0:45 | 6/10 | 100–110 | Hands narrow, quick feet! Accelerate fast. Spin to win! |
| 8:15 | All Out Sprint 1MAX EFFORT! Give it everything you've got! Empty the tank! | 0:30 | 7/10 | 110–120 | MAX EFFORT! Give it everything you've got! Empty the tank! |
| 8:45 | Recovery SpinBreathe deep. Shake out your legs. Recover hard. | 0:45 | 2/10 | 70–80 | Breathe deep. Shake out your legs. Recover hard. |
| 9:30 | Tempo GrindSteady pace, find your rhythm. Maintain the effort. | 1:30 | 6/10 | 85–95 | Steady pace, find your rhythm. Maintain the effort. |
| 11:00 | Heavy Seated ClimbDeep in the saddle. Resistance is high. Push through the fatigue. | 2:00 | 8/10 | 60–70 | Deep in the saddle. Resistance is high. Push through the fatigue. |
| 13:00 | Standing AttackStand and deliver! Maximum resistance, slow and powerful. You got this! | 1:30 | 9/10 | 55–65 | Stand and deliver! Maximum resistance, slow and powerful. You got this! |
| 14:30 | Recovery SpinRecover, but stay active. Spin those legs. Prepare for the next push. | 1:00 | 3/10 | 75–85 | Recover, but stay active. Spin those legs. Prepare for the next push. |
| 15:30 | Fast Flat PushPick up the pace! Smooth cadence, steady power. | 1:00 | 5/10 | 95–105 | Pick up the pace! Smooth cadence, steady power. |
| 16:30 | Power Sprint 2Hands on the hoods, legs flying! Explode out of the saddle! | 1:00 | 7/10 | 105–115 | Hands on the hoods, legs flying! Explode out of the saddle! |
| 17:30 | All Out Sprint 2FINAL PUSH! Go all out! Sprint like you mean it! FINISH STRONG! | 0:45 | 8/10 | 110–120 | FINAL PUSH! Go all out! Sprint like you mean it! FINISH STRONG! |
| 18:15 | Peak ClimbThis is it. The final climb. Dig deep. Hold that resistance. Last big effort! | 1:30 | 9/10 | 55–65 | This is it. The final climb. Dig deep. Hold that resistance. Last big effort! |
| 19:45 | Final Sprint PushSprint to the finish line! Legs burning, heart pounding. Finish with power! | 0:15 | 7/10 | 100–110 | Sprint to the finish line! Legs burning, heart pounding. Finish with power! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.