20-Minute Intense Indoor Cycling Spin Ride
- 20 min
- Intense
- 14 intervals
- Peak resistance 10/10
- ~240 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 20-minute intense indoor cycling ride is designed for cyclists looking to improve speed and endurance. It targets leg strength and cardiovascular capacity through structured intervals.
The ride progresses through distinct blocks, alternating between high-intensity sprints and challenging climbs, interspersed with brief recovery periods. Expect changes in resistance (R) and revolutions per minute (rpm).
Choose a resistance level that challenges you to maintain the target cadence. For sprints, aim for maximum effort while staying in control.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Pre-Flight Warm-upEasy spin, find your breath. We're building. | 2:00 | 3/10 | 80–90 | Easy spin, find your breath. We're building. |
| 2:00 | Ascent BuilderResistance up. Steady pace, legs starting to feel it. | 1:30 | 6/10 | 90–100 | Resistance up. Steady pace, legs starting to feel it. |
| 3:30 | First SummitSeated climb. Heavy legs, drive through your heels. | 1:30 | 8/10 | 65–75 | Seated climb. Heavy legs, drive through your heels. |
| 5:00 | Brief RespiteEasy spin, catch your breath. Shake out those legs. | 0:45 | 2/10 | 70–80 | Easy spin, catch your breath. Shake out those legs. |
| 5:45 | Power SurgeOut of the saddle! Fast feet, big power output! | 1:00 | 7/10 | 105–115 | Out of the saddle! Fast feet, big power output! |
| 6:45 | Tempo GrindBack in the saddle. Steady tempo, push the pace. | 1:30 | 6/10 | 85–95 | Back in the saddle. Steady tempo, push the pace. |
| 8:15 | Standing ClimbStanding climb. Feel the burn, controlled power. | 1:30 | 8/10 | 60–70 | Standing climb. Feel the burn, controlled power. |
| 9:45 | Deep RecoveryDeep breath. Let your heart rate drop. You need this. | 1:00 | 3/10 | 75–85 | Deep breath. Let your heart rate drop. You need this. |
| 10:45 | The WallStanding, heavy resistance. Push through the pain. GRIND! | 2:00 | 9/10 | 55–65 | Standing, heavy resistance. Push through the pain. GRIND! |
| 12:45 | Attack SprintExplode! Fast legs, maximum effort. BURN! | 0:45 | 7/10 | 110–120 | Explode! Fast legs, maximum effort. BURN! |
| 13:30 | Recovery SpinQuick spin. Just enough to recover. | 0:30 | 2/10 | 70–80 | Quick spin. Just enough to recover. |
| 14:00 | Final Climb PushSeated climb. Find that final gear. Drive hard. | 2:00 | 9/10 | 60–70 | Seated climb. Find that final gear. Drive hard. |
| 16:00 | Peak Power SprintLast push! Heavy resistance, FAST cadence. Give it ALL! | 1:00 | 8/10 | 100–110 | Last push! Heavy resistance, FAST cadence. Give it ALL! |
| 17:00 | Final AscentStanding max effort! Legs screaming, lungs burning. FINISH STRONG! | 3:00 | 10/10 | 60–70 | Standing max effort! Legs screaming, lungs burning. FINISH STRONG! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.