45-Minute Easy Indoor Cycling Spin Ride
- 45 min
- Easy
- 20 intervals
- Peak resistance 7/10
- ~360 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 45-minute indoor cycling spin ride is designed for beginners or those seeking a lower-intensity workout. It focuses on building endurance and comfort with varying cadences and resistance levels.
The ride is structured with alternating blocks of climbing and recovery, progressing through different resistance and cadence targets. You will experience steady tempo efforts, rolling hills, and sustained climbs.
Choose a resistance level that allows you to maintain the target cadence comfortably. Focus on smooth pedal strokes throughout the ride.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Welcome & Spin UpEasy spin, find your rhythm, R2 | 3:00 | 2/10 | 80–90 | Easy spin, find your rhythm, R2 |
| 3:00 | Building PaceSlightly more resistance, pick up the pace, R3 | 2:00 | 3/10 | 85–95 | Slightly more resistance, pick up the pace, R3 |
| 5:00 | Rolling Hills BeginSteady flat road, find your cadence, R4 | 3:00 | 4/10 | 85–95 | Steady flat road, find your cadence, R4 |
| 8:00 | First Gentle ClimbSlight resistance increase, sit heavy, R5 | 2:00 | 5/10 | 65–75 | Slight resistance increase, sit heavy, R5 |
| 10:00 | Recovery SpinEasy spin, let your heart rate drop, R2 | 1:30 | 2/10 | 70–80 | Easy spin, let your heart rate drop, R2 |
| 11:30 | Steady StateBack to flat road, steady and strong, R4 | 3:00 | 4/10 | 85–95 | Back to flat road, steady and strong, R4 |
| 14:30 | Moderate AscentLegs getting heavier, push through, R6 | 2:30 | 6/10 | 60–70 | Legs getting heavier, push through, R6 |
| 17:00 | Active RecoveryEasy spin, shake it out, R3 | 1:30 | 3/10 | 75–85 | Easy spin, shake it out, R3 |
| 18:30 | Building MomentumTempo effort, maintain your pace, R5 | 3:00 | 5/10 | 80–90 | Tempo effort, maintain your pace, R5 |
| 21:30 | Steeper HillHeavy resistance, standing optional, R7 | 2:00 | 7/10 | 55–65 | Heavy resistance, standing optional, R7 |
| 23:30 | Recovery BreakDeep breaths, real rest here, R2 | 2:00 | 2/10 | 70–80 | Deep breaths, real rest here, R2 |
| 25:30 | Endurance PaceSteady effort, consistent cadence, R4 | 3:00 | 4/10 | 85–95 | Steady effort, consistent cadence, R4 |
| 28:30 | Sustained ClimbFocus on your breath, push on, R6 | 2:30 | 6/10 | 60–70 | Focus on your breath, push on, R6 |
| 31:00 | Recovery SpinEasy pedal, feel the legs recovering, R3 | 1:30 | 3/10 | 75–85 | Easy pedal, feel the legs recovering, R3 |
| 32:30 | Final Push ClimbLast big climb, dig deep, R7 | 2:00 | 7/10 | 55–65 | Last big climb, dig deep, R7 |
| 34:30 | Recovery SpinEasy spin, catch your breath, R2 | 1:30 | 2/10 | 70–80 | Easy spin, catch your breath, R2 |
| 36:00 | Steady TempoTempo effort, strong and steady, R5 | 3:00 | 5/10 | 80–90 | Tempo effort, strong and steady, R5 |
| 39:00 | Final Hill ChallengeOne last climb, push it out, R6 | 2:00 | 6/10 | 60–70 | One last climb, push it out, R6 |
| 41:00 | Recovery SpinEasy spin, prepare for the final push, R3 | 2:00 | 3/10 | 75–85 | Easy spin, prepare for the final push, R3 |
| 43:00 | Final PushFinal effort, find that extra gear, R5 | 2:00 | 5/10 | 85–95 | Final effort, find that extra gear, R5 |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.