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60-Minute Advanced Indoor Cycling Endurance Intervals

60-Minute Advanced Indoor Cycling Endurance Intervals — video by Global Cycling Network Play · 1:00:11

Video by Global Cycling Network on YouTube · Open on YouTube

A long, hard indoor bike session for experienced cyclists: a 5-minute warm-up, 21 minutes at 7 out of 10 as the cadence drops from 110 to 50 rpm, a short rest, 24 minutes at 8 out of 10 as it climbs back to 110, a one-minute all-out effort, then a cool-down. On a turbo trainer or indoor bike.

  • 60 min
  • Advanced
  • Low impact (no jumping)
  • gym machine

Good forHeart health

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Step by step 12

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  1. Warm-up: five easy minutes at about 80 rpm, building the effort from 2 to 6 out of 10. 0:02
  2. Block 1 begins: 110 rpm at 7 out of 10; every three minutes you drop a gear and about 10 rpm. 5:00
  3. 100 rpm, then 90 rpm: the same 7 out of 10 effort, one gear heavier each time. 8:00
  4. 80 rpm, then 70 rpm: keep the effort at 7 out of 10 as the gears get heavier. 14:00
  5. 60 rpm, then 50 rpm: keep your core still and don't rock or yank the bars; ease back to 7 if needed. 20:00
  6. Recovery: four minutes of easy spinning at 90 rpm; have a drink. 26:00
  7. Block 2 begins: 60 rpm at 8 out of 10, raising the cadence 10 rpm every four minutes. 30:00
  8. 70 rpm, then 80 rpm: pedal full circles with relaxed hands and the power from the waist down. 34:00
  9. 90 rpm, then 100 rpm: stay steady on the saddle, breathe deeply and hold 8 out of 10. 42:00
  10. 110 rpm at 8 out of 10: relax your arms and shoulders and don't bounce on the saddle. 50:00
  11. Final minute: an all-out effort at a high cadence, seated or standing. 54:00
  12. Cool-down: five minutes of gentle pedalling at 90 rpm, bringing the effort right down. 55:00

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

Form cues from the coach

  • Ride to the cadence and effort called; the gear or resistance is just what gets you there
  • Keep the core still, don't rock or yank on the bars, and let the work come from the waist down
  • If you started too hard, ease back to 7 out of 10; finishing the block matters more

What it works

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Joints it uses 1 take load

  • Knees takes load45 min hard pedalling, big gear at 50-60 rpm
  • Shoulders movesrelaxed hold on the bars
  • Wrists & hands moveslight grip on the bars
  • Lower back movesholding the riding position for an hour
  • Hips movespedalling in the riding position
  • Ankles & feet movesfull round pedal stroke at 50 to 120 rpm

Easier option from the coach: Rein back to 7 out of 10 if needed; standing is optional

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Global Cycling Network; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety