60-Minute Intense Indoor Cycling Climb and Sprint
- 60 min
- Intense
- 36 intervals
- Peak resistance 10/10
- ~720 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 60-minute indoor cycling ride is designed for cyclists seeking an intense challenge. It focuses on building both climbing endurance and explosive power through varied resistance and cadence intervals.
The workout is structured with alternating blocks of sustained climbs and high-intensity sprints, interspersed with recovery periods. Pay attention to the resistance (R) and RPM targets for each section.
Choose a resistance level that allows you to maintain the target RPM and perceived exertion for each interval. For sprints, aim for maximum effort while maintaining control.
The ride
| Start | Block | Time | Resistance | RPM | Cue |
|---|---|---|---|---|---|
| 0:00 | Initial SpinEasy spin, find your rhythm. Let's begin. | 3:00 | 3/10 | 80–90 | Easy spin, find your rhythm. Let's begin. |
| 3:00 | Building SpeedIncrease resistance slightly. Steady pace, breathe deep. | 2:00 | 5/10 | 90–100 | Increase resistance slightly. Steady pace, breathe deep. |
| 5:00 | First AscentSeated climb, R7. Sit heavy, drive through your heels. Push! | 3:00 | 7/10 | 65–75 | Seated climb, R7. Sit heavy, drive through your heels. Push! |
| 8:00 | Recovery SpinEasy spin, R2. Shake out those legs. You've earned this breath. | 1:00 | 2/10 | 70–85 | Easy spin, R2. Shake out those legs. You've earned this breath. |
| 9:00 | Tempo PushBack to tempo, R6. Keep the pressure on, maintain cadence. | 2:00 | 6/10 | 90–100 | Back to tempo, R6. Keep the pressure on, maintain cadence. |
| 11:00 | Standing ClimbStanding climb, R8. Light on the saddle, drive the pedals. Feel the burn! | 3:00 | 8/10 | 60–70 | Standing climb, R8. Light on the saddle, drive the pedals. Feel the burn! |
| 14:00 | Short RecoveryQuick spin, R3. Catch your breath for just a moment. | 0:45 | 3/10 | 75–85 | Quick spin, R3. Catch your breath for just a moment. |
| 14:45 | Sprint Surge 1Sprint start! R6, 105 RPM. Light on the saddle, fast feet! | 0:30 | 6/10 | 105–115 | Sprint start! R6, 105 RPM. Light on the saddle, fast feet! |
| 15:15 | Tempo HoldBack to R5. Smooth out your cadence, recover slightly. | 1:30 | 5/10 | 95–105 | Back to R5. Smooth out your cadence, recover slightly. |
| 16:45 | Sprint Surge 2Power sprint! R7, 110 RPM. Explode from the legs, push hard! | 0:45 | 7/10 | 110–120 | Power sprint! R7, 110 RPM. Explode from the legs, push hard! |
| 17:30 | Recovery ValleyDeep recovery, R2. Breathe it in, let the heart rate drop. | 1:00 | 2/10 | 70–85 | Deep recovery, R2. Breathe it in, let the heart rate drop. |
| 18:30 | The GrindHeavy climb, R8. Standing grind. Legs burning, keep pushing through. | 4:00 | 8/10 | 55–70 | Heavy climb, R8. Standing grind. Legs burning, keep pushing through. |
| 22:30 | Recovery BreakSpin easy, R3. Recover and prepare for what's next. | 1:00 | 3/10 | 75–85 | Spin easy, R3. Recover and prepare for what's next. |
| 23:30 | Rolling Hills BlockModerate resistance, R6. Steady effort, find your tempo. | 2:00 | 6/10 | 90–100 | Moderate resistance, R6. Steady effort, find your tempo. |
| 25:30 | Standing Climb 2Standing climb, R9. This is tough. Drive hard, legs heavy! | 3:00 | 9/10 | 60–70 | Standing climb, R9. This is tough. Drive hard, legs heavy! |
| 28:30 | Recovery ZoneRecovery spin, R2. Deep breaths. You're over halfway there! | 1:00 | 2/10 | 70–85 | Recovery spin, R2. Deep breaths. You're over halfway there! |
| 29:30 | Attack Series - Sprint 1First attack! R7, 110 RPM. Explode out of the saddle! | 0:30 | 7/10 | 110–120 | First attack! R7, 110 RPM. Explode out of the saddle! |
| 30:00 | Active RecoveryEasy spin, R3. Quick recovery, get ready again. | 0:30 | 3/10 | 80–90 | Easy spin, R3. Quick recovery, get ready again. |
| 30:30 | Attack Series - Sprint 2Second attack! R8, 110 RPM. Heavier resistance, more power! | 0:30 | 8/10 | 110–120 | Second attack! R8, 110 RPM. Heavier resistance, more power! |
| 31:00 | Active Recovery 2Spin easy, R3. You're building intensity. | 0:30 | 3/10 | 80–90 | Spin easy, R3. You're building intensity. |
| 31:30 | Attack Series - Sprint 3Final attack! R7, 115 RPM. Fast legs, fast finish! | 0:30 | 7/10 | 115–125 | Final attack! R7, 115 RPM. Fast legs, fast finish! |
| 32:00 | Recovery SpinDeep recovery, R2. Breathe. You're entering the final phase. | 1:00 | 2/10 | 70–85 | Deep recovery, R2. Breathe. You're entering the final phase. |
| 33:00 | The Summit PushStanding climb, R9. Heavy legs, grinding effort. You are strong! | 4:00 | 9/10 | 60–70 | Standing climb, R9. Heavy legs, grinding effort. You are strong! |
| 37:00 | Short RecoveryQuick spin, R3. Just a moment to reset. | 0:45 | 3/10 | 75–85 | Quick spin, R3. Just a moment to reset. |
| 37:45 | Final Climb - StandingStanding maximum effort! R10. Legs burning, give it everything! | 3:00 | 10/10 | 55–65 | Standing maximum effort! R10. Legs burning, give it everything! |
| 40:45 | Peak Power SprintFinal push! R8, 105 RPM. Max power, sprint to the finish! | 1:00 | 8/10 | 105–115 | Final push! R8, 105 RPM. Max power, sprint to the finish! |
| 41:45 | Final Standing AssaultStanding climb, R9. Last push, empty the tank. Finish strong! | 2:00 | 9/10 | 60–70 | Standing climb, R9. Last push, empty the tank. Finish strong! |
| 43:45 | Final Sprint 1Last 60 seconds! R7, 115 RPM. Sprint like you mean it! Finish LINE! | 3:00 | 7/10 | 115–125 | Last 60 seconds! R7, 115 RPM. Sprint like you mean it! Finish LINE! |
| 46:45 | RecoveryEasy spin, breathe | 0:30 | 2/10 | 70–80 | Easy spin, breathe |
| 47:15 | Final Sprint 2Last 60 seconds! R7, 115 RPM. Sprint like you mean it! Finish LINE! | 3:00 | 7/10 | 120–130 | Last 60 seconds! R7, 115 RPM. Sprint like you mean it! Finish LINE! |
| 50:15 | RecoveryEasy spin, breathe | 0:30 | 2/10 | 70–80 | Easy spin, breathe |
| 50:45 | Final Sprint 3Last 60 seconds! R7, 115 RPM. Sprint like you mean it! Finish LINE! | 3:00 | 7/10 | 115–125 | Last 60 seconds! R7, 115 RPM. Sprint like you mean it! Finish LINE! |
| 53:45 | RecoveryEasy spin, breathe | 0:30 | 2/10 | 70–80 | Easy spin, breathe |
| 54:15 | Final Sprint 4Last 60 seconds! R7, 115 RPM. Sprint like you mean it! Finish LINE! | 3:00 | 7/10 | 120–130 | Last 60 seconds! R7, 115 RPM. Sprint like you mean it! Finish LINE! |
| 57:15 | RecoveryEasy spin, breathe | 0:30 | 2/10 | 70–80 | Easy spin, breathe |
| 57:45 | Final Sprint 5Last 60 seconds! R7, 115 RPM. Sprint like you mean it! Finish LINE! | 2:15 | 7/10 | 115–125 | Last 60 seconds! R7, 115 RPM. Sprint like you mean it! Finish LINE! |
Resistance 1 is an easy spin with no load and 10 is your heaviest climb. Adjust the numbers to your bike.