45-Minute Moderate Indoor Cycling Ride
- 45 min
- Moderate
- 19 intervals
- Peak resistance 8/10
- ~405 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 45-minute indoor cycling workout is designed for intermediate riders looking to improve leg strength and cardiovascular fitness. The ride incorporates multiple climbing and sprinting intervals with periods of active recovery.
The workout follows a structured format with distinct blocks, including warm-up, build phases, peak efforts, and recovery. This progression challenges different energy systems and builds endurance progressively.
Choose a resistance level that allows you to maintain the prescribed cadence while feeling challenged during the higher resistance intervals. Listen to your body and adjust as needed.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Warm Up: Gentle RollSteady spin, easy pace. Let's wake up the legs. | 4:00 | 3/10 | 80–90 | Steady spin, easy pace. Let's wake up the legs. |
| 4:00 | Build 1: Rolling PlainsPicking up the pace. Find a solid rhythm. | 3:00 | 5/10 | 85–95 | Picking up the pace. Find a solid rhythm. |
| 7:00 | Peak 1: First AscentResistance up! Sit heavy, drive through your pedals. | 2:00 | 7/10 | 65–75 | Resistance up! Sit heavy, drive through your pedals. |
| 9:00 | Recovery 1: DescendEasy spin, catch your breath. Let the legs recover. | 1:30 | 2/10 | 75–85 | Easy spin, catch your breath. Let the legs recover. |
| 10:30 | Build 2: Uphill TempoBack to work. Steady effort, breathing deep. | 3:00 | 6/10 | 80–90 | Back to work. Steady effort, breathing deep. |
| 13:30 | Peak 2: Ridge ClimbStanding climb! Heavy legs, strong core. Push it! | 2:30 | 8/10 | 60–70 | Standing climb! Heavy legs, strong core. Push it! |
| 16:00 | Recovery 2: Valley RestDeep breaths, shake it out. Earned this rest. | 2:00 | 3/10 | 70–80 | Deep breaths, shake it out. Earned this rest. |
| 18:00 | Build 3: Speed BurstLight resistance, fast feet. Spin to win! | 1:30 | 5/10 | 100–110 | Light resistance, fast feet. Spin to win! |
| 19:30 | Peak 3: Summit PushSeated climb, intense effort. Power through the burn. | 3:00 | 7/10 | 65–75 | Seated climb, intense effort. Power through the burn. |
| 22:30 | Recovery 3: PlateauSpin easy. Recovering for the final push. | 1:30 | 3/10 | 75–85 | Spin easy. Recovering for the final push. |
| 24:00 | Final Climb: Mountain FaceLast big climb! Stand up, dig deep. You got this! | 3:00 | 8/10 | 60–70 | Last big climb! Stand up, dig deep. You got this! |
| 27:00 | Build 4: Final Sprint PrepMaintain intensity. Legs are tired, push through the fatigue. | 2:30 | 5/10 | 90–100 | Maintain intensity. Legs are tired, push through the fatigue. |
| 29:30 | Final Push: Peak VelocityFinal sprint! All out effort. Legs are flying! | 3:00 | 6/10 | 105–115 | Final sprint! All out effort. Legs are flying! |
| 32:30 | The Descent: Powering HomeKeep the intensity high, hold that strong pace! | 2:30 | 5/10 | 95–105 | Keep the intensity high, hold that strong pace! |
| 35:00 | The Summit: Final Standing ClimbOne last steep climb. Stand up, heavy legs, strong mind! | 3:00 | 8/10 | 60–70 | One last steep climb. Stand up, heavy legs, strong mind! |
| 38:00 | Final Push: Victory Lap 1Empty the tank! Fast feet, maximum effort! | 3:00 | 5/10 | 110–120 | Empty the tank! Fast feet, maximum effort! |
| 41:00 | RecoveryEasy spin, breathe | 0:30 | 2/10 | 70–80 | Easy spin, breathe |
| 41:30 | Final Push: Victory Lap 2Empty the tank! Fast feet, maximum effort! | 3:00 | 5/10 | 115–125 | Empty the tank! Fast feet, maximum effort! |
| 44:30 | Final Push: Victory Lap 3Empty the tank! Fast feet, maximum effort! | 0:30 | 5/10 | 110–120 | Empty the tank! Fast feet, maximum effort! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.