Workout Wednesday #4: Cycle Intervals
Hop on a spin bike and enjoy this short scorcher!
I’ve been a group fitness instructor for 13 years. Over those years, I’ve taught nearly every format imaginable, but Spin (indoor cycling) has always been my favorite. The ability to modify resistance + speed offer a multitude of options for training. I owe my cardiovascular fitness to cycling. Consistent riding - even just a couple times a week in busier seasons - has done wonders for my health.
Today I’m sharing a workout that even a cycling newbie could do. I’ve taken a couple classes through this one lately. It can be done in 45 minutes and can easily be shortened for time or conditioning level (e.g. complete 1, 2 or all 3 blocks). If you’re someone who has sworn you’d never enjoy indoor cycling, find your best playlist (here’s one of mine) and give this a try.
If you don’t have access to a spin bike, you could also do this on a real bike or another stationary bike, but your effect may vary.
The workout below will include RPMs and “levels” referring to the resistance on a typical spin bike.
The Workout
Warm-up
5 minutes seated at 75-95rpm / warm up levels (Newbies: RPM is your speed aka revolutions per minute. If you’re on a spin bike with a digital console, you’ll see this on the screen.)
5 minutes standing 55-70rpm. Add a couple levels over warm-up to reach baseline standing. Level up after every 2 minutes to mimic a light hill.
Block 1: Interval Ladder
Note: These intervals can be done seated or standing. Experienced riders will need to up the resistance to have something to push against on the bike. On a 1-10 intensity level (RPE), each push should feel like an 8/10. They’re submaximal sprints, not all out pushes. After each recovery, you immediately go to the next sprint. There are no breaks within the ladder other than the timed recovery.
20 seconds push, immediately followed by 20 seconds recovery
30 seconds push, immediately followed by 30 seconds recovery
40 seconds push, immediately followed by 40 seconds recovery
30 seconds push, immediately followed by 30 seconds recovery
20 seconds push, immediately followed by 20 seconds recovery
2 minutes baseline flat at 75-95rpm / moderate resistance
Repeat the interval ladder above.
Block 2: Hill Climb
For this 7 minute hill (RPE 6-7/10), find your baseline climbing level. (Newbies: if you’re starting the hill seated, this should feel heavier than normal. Start with 2 levels above your warm-up level. Once you stand up, you’ll have to make a bigger jump in levels to accommodate the extra momentum you have from body weight standing on the pedals.)
Seated: 60-75 rpm, until the levels take you out of range
Standing: 50-65 rpm, until the levels take you out of range
From baseline, ride 1:30, then add a level
Ride 1:30, add a level
Ride: 1:30, add a level
Add another level OR push the speed for the last 30 seconds
Block 3: More Intervals
Repeat interval ladder
2 minutes of active recovery (RPE 5/10)
Repeat interval ladder
Cool down:
5 minutes 75-95 rpm at warm-up levels
(Remember to always consult with a healthcare provider before beginning any exercise program. Any exercise you perform is always at your own risk.)
Share this workout with a cycle-loving friend or, better yet, make plans to ride through this workout together!
Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor, fitness professional, and busy mom of three aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. Want more free content like this delivered straight to your inbox? Subscribe for weekly training tips, technique overviews, and evidence-based fitness content!