6 indoor cycling workouts you can do today in less than 30-minutes
You’re staring at your bike and you’ve got nothing. Same workout as last week? Again?
Not anymore. Here’s what to do with your next 20 or 30 minutes on the bike.
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The 20 and 30-minute indoor cycling training workouts to do today
These indoor cycling training workouts are individual workouts and not a complete training program.
If you do these sessions below, always pay attention to how you feel before, during, and after your indoor bike workouts. And be sure to include enough recovery and rest to avoid getting hurt.
THE 20 MINUTE INDOOR CYCLING HILL WORKOUT
Warm up — 5 minutes, easy light spinning
Increase resistance — pedal hard for 1 minute
Recover — 2 minutes easy
Repeat 2 more times
Cool down — 5 minutes, easy light spinning
THE 20 MINUTE ENDURANCE INDOOR BIKE WORKOUT
Warm up — 5 minutes, easy light spinning
Increase resistance — pedal hard for 3 minutes
Reduce your resistance, pedal at a conversation pace for 5 minutes
Increase your resistance, pedal for 3 minutes
Cool down — 5 minutes, easy light spinning
THE 20 MINUTE INTERVAL WORKOUT
Warm up — 5 minutes, easy light spinning
1-minute moderate interval
Recover 1 minute
1-minute hard interval
Recover 2 minutes
Repeat one more time
Cool down — 5 minutes, easy light spinning
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THE 30 MINUTE INDOOR CYCLING ROLLING HILL WORKOUT
Warm up — 5 minutes, easy light spinning
Increase your resistance, pedal for 1 minute then increase your resistance again for the next 30 seconds
Recover for 2 minutes
Repeat 3 times
Return to an easy gear, and spin at 90 to 100 RPMs for 1 minute
Recover for 30 seconds
Repeat 5 times
Cool down 5 minutes, easy light spinning
THE 30 MINUTE INDOOR CYCLING ROLLING HILL WORKOUT
Warm up — 5 minutes, easy light spinning
Increase your resistance, pedal for 1 minute then increase your resistance again for the next 30 seconds
Recover for 2 minutes
Repeat 3 times
Return to an easy gear, and spin at 90 to 100 RPMs for 1 minute
Recover for 30 seconds
Repeat 5 times
Cool down 5 minutes, easy light spinning
ENDURANCE WORKOUT #1
Warm up — 5 minutes, easy light spinning
Easy gear, spin at 90–100 RPMs for 4 minutes
Recover — 1 minute
Repeat 3 more times
Cool down — 5 minutes, easy light spinning
ENDURANCE WORKOUT #2
Warm up — 5 minutes, easy light spinning
Increase effort slightly — hold for 10 minutes
Increase effort again — quick pedal turnover for 10 minutes
Cool down — 5 minutes, easy light spinning