Indoor Cycling Workout

This session is only 20 minutes long, so
it makes it ideal for people who have a

busy lifestyle. You can fit it into your
day first thing when you get up or at

lunch time or when you get back home from
work. The key thing about this session is

it’s only 20 minutes long, so make it
count. The intervals are going to be

really high intensity and what that means
is that recovery intervals are a little

bit longer. So how will it work? There
will be a total of eight intervals.

The maximum duration will be 1 minute or
60 seconds. You will start off with a

four-minute warm up and finish with cool
down. Start by getting your heart rate up

reasonably quickly because the first
interval is 30 seconds flat out and that

is in exactly four minutes from now.

♪ [music] ♪

This is only a short session, so for those
30 seconds, give it all you’ve got,

your maximum effort.

♪ [music] ♪

Choose a gear that you can maintain for
the duration and start turning from the

go. After the interval, you’ll have a
minute and a half easy.

♪ [music] ♪

You’re two minutes through or halfway
through the warm up now.

The first interval is going to be
30 seconds long.

♪ [music] ♪

Ninety seconds to go.

♪ [music] ♪

Sixty seconds to go.

♪ [music] ♪

Forty five seconds to go.

♪ [music] ♪

Now, you’ve got 30 seconds before
the first interval.

  How To Change Gear

In a few seconds, start by selecting
the gear you want to start with.

Stay in the saddle seated.

♪ [music] ♪

That’s the warm up completed. Now let’s
get this session going.

Five, four, three, two, one. Thirty
seconds flat out.

♪ [music] ♪

Halfway through.

♪ [music] ♪

Ten seconds to go.

♪ [music] ♪

Three, two, one, and recover for one
minute and a half now.

♪ [music] ♪

This is a pyramid session so each interval
is going to get longer before they go back

to shorter intervals. Remember, the
maximum duration is 60 seconds.

♪ [music] ♪

There is one minute now before the start
of the next interval.

It’s going to be the same thing but 15
seconds longer, so 45 seconds long.

♪ [music] ♪

Thirty seconds to go.

♪ [music] ♪

Ten seconds to go. Get into gear.

♪ [music] ♪

Five, four, three, two, one. Forty five
seconds flat out.

♪ [music] ♪

That’s halfway.

♪ [music] ♪

Fifteen seconds.

♪ [music] ♪

Ten.

♪ [music] ♪

Five, four, three, two, one. Easy.

♪ [music] ♪

Okay, two minutes easy now. Next up
is the longest interval of the session,

but it’s only 60 seconds long and you’ll
feel fitter for it, honest.

♪ [music] ♪

That’s one minute completed of the two
minutes recovery.

♪ [music] ♪

Thirty seconds to go.

♪ [music] ♪

Ten seconds. Select a bigger gear.

♪ [music] ♪

Three, two, one.

♪ [music] ♪

Twenty five seconds to go.

  How To Adjust Your Front Derailleur

♪ [music] ♪

Fifteen.

♪ [music] ♪

Ten.

♪ [music] ♪

Five, four, three, two, one. Easy.

Okay. Another two minutes easy again now
before the interval durations get shorter.

♪ [music] ♪

The next one is 45 seconds followed by
a minute and a half easy.

♪ [music] ♪

Thirty more seconds before we start the
next 45-second interval.

♪ [music] ♪

Fifteen to go.

♪ [music] ♪

Ten.

♪ [music] ♪

Five, four, three, two, one. Forty five
seconds flat out.

♪ [music] ♪

Thirty to go.

♪ [music] ♪

Fifteen.

♪ [music] ♪

Ten.

♪ [music] ♪

Four, three, two, one. Easy.

♪ [music] ♪

Good effort. You’re looking strong. You
have a minute and a half now to recover

before the last 30 seconds.

♪ [music] ♪

This will be at almost a sprint effort.
You’ve been warned.

♪ [music] ♪

After the recovery, there are going to be
two 10-second maximum efforts sandwiched

with 50 seconds at a slightly easier
tempo.

Ten seconds to go.

Five, four, three, two, one. Thirty
seconds flat out.

♪ [music] ♪

Come on, it’s the last long interval.

You’re halfway through now.

♪ [music] ♪

Five seconds and that’s it, easy again for
a minute and a half.

♪ [music] ♪

Next up, 10 seconds sprint, 50 seconds,
10 seconds sprint, then you’re done.

♪ [music] ♪

Halfway through the recovery now.

♪ [music] ♪

Fifteen seconds of recovery to go.

Ten seconds. Get into your gear.

Five, four, three, two, one. Ten seconds.

Five, four, three, two, one. Fifty
seconds.

  Improve Your Average Speed On A Road Bike

♪ [music] ♪

Next one’s the very last interval. Only 10
seconds, give it everything.

♪ [music] ♪

Twenty seconds to go.

Fifteen.

♪ [music] ♪

Five, four, three, two, one. Ten
seconds flat out.

Come on! Five, four, three, two, one.
That’s the session completed.

Well done!

♪ [music] ♪

Two minutes, fifty seconds warm down.

♪ [music] ♪

Feel that lactic acid in your legs.

♪ [music] ♪

One minute to go.

♪ [music] ♪

Thirty seconds.

♪ [music] ♪

Ten seconds. Good job!

♪ [music] ♪

 

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