45-Minute Indoor Cycling Class: Hill Climbs, Jumps and Flats

Step by step 13

Tap a time to watch that step in the video.

1. Warm-up on a flat road with some resistance, shoulders relaxed and elbows gently bent. 0:40
2. Standing flats: come up out of the saddle, or stay seated if standing isn't right for you. 3:04
3. Hill block: add resistance for a seated hill, then rise out of the saddle for a steady climb. 5:32
4. Hill pushes, set 1: short, hard pushes on the hill, easing off to breathe between each. 9:06
5. Set 2: longer pushes on a real hill; add resistance if you want more. 11:23
6. Set 3: the longest pushes of the ride, on a challenging hill. 14:40
7. Standing climb: a solid hill you add to in turns until it feels like a mountain. 17:38
8. Jumps on a flat road: up for four counts, down for four, with enough resistance that you don't bounce. 23:50
9. Flat road, then heavier and up out of the saddle; sit down and keep the power. 28:58
10. Hill loads: add resistance and drive up the hill, then take it off; repeated several times. 30:55
11. Loaded hill in the saddle, then a bigger hill out of the saddle; done twice. 36:16
12. Heavy flat road: add as much resistance as you can while keeping your cadence quick. 39:32
13. Cool-down: ease off, sit up tall and breathe, then side stretches and hamstring and quad stretches. 42:44

The steps are a summary in our words, checked against the video — the coach shows every move.