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 spin ride is designed for intermediate cyclists looking to improve cardiovascular fitness and leg strength. It focuses on building endurance and power through structured intervals.
The ride is structured into blocks of warm-up, steady efforts, climbs, speed bursts, and recovery periods. Each block specifies resistance (R) and revolutions per minute (RPM) for guidance.
Choose a resistance level that challenges you to maintain the target RPMs without excessive strain. Focus on smooth pedal strokes throughout each interval.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Warm UpEasy spin, find your rhythm and breath. | 4:00 | 3/10 | 80–90 | Easy spin, find your rhythm and breath. |
| 4:00 | Steady RollPicking up the pace, steady rhythm. | 2:00 | 5/10 | 90–100 | Picking up the pace, steady rhythm. |
| 6:00 | First ClimbSit heavy, drive through those heels. | 2:00 | 7/10 | 65–75 | Sit heavy, drive through those heels. |
| 8:00 | Quick RecoveryShake it out, breathe deep. | 1:00 | 2/10 | 75–85 | Shake it out, breathe deep. |
| 9:00 | Speed BurstLegs are flying! Spin fast, stay light. | 1:00 | 5/10 | 105–115 | Legs are flying! Spin fast, stay light. |
| 10:00 | Tempo PushHolding this tempo, focus on steady breaths. | 2:00 | 6/10 | 90–100 | Holding this tempo, focus on steady breaths. |
| 12:00 | Standing ClimbStand up! Heavy legs, power through. | 2:00 | 8/10 | 60–70 | Stand up! Heavy legs, power through. |
| 14:00 | Active RecoveryTrue recovery now, let your heart rate drop. | 1:00 | 3/10 | 70–80 | True recovery now, let your heart rate drop. |
| 15:00 | Final Push ClimbBack in the saddle, grinding up the last hill. | 2:00 | 7/10 | 65–75 | Back in the saddle, grinding up the last hill. |
| 17:00 | Power SprintLast big effort! Push hard, fast legs! | 2:00 | 6/10 | 100–110 | Last big effort! Push hard, fast legs! |
| 19:00 | FinisherHold strong, finish with power! | 1:00 | 5/10 | 95–105 | Hold strong, finish with power! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.