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30-Minute Indoor Cycling Intervals by Effort Scale

30-Minute Indoor Cycling Intervals by Effort Scale — video by GCN Training Play · 30:06

Video by GCN Training on YouTube · Open on YouTube

A coached indoor bike session with a gradual warm-up, one-, two- and three-minute efforts at 7 out of 10, short sprints near the end, and an easy spin down. Effort is set on a 1 to 10 scale with a suggested cadence, so it suits riders who already manage 30 minutes.

  • 30 min
  • Intermediate
  • Low impact (no jumping)
  • gym machine

Good forHeart health

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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: easy pedalling from 2 up to 4 out of 10 at about 80 rpm; light grip, relaxed elbows. 0:00
  2. First effort: 1 minute at 7 out of 10, then 1 minute easier at 5. 6:04
  3. Two minutes at 7 out of 10, then two minutes at 5 to recover. 8:04
  4. Three minutes at 7 out of 10, with the middle minute on the drops if your bars have them. 12:04
  5. Two more minutes at 7 out of 10, holding the same effort as before, then two at 5. 18:04
  6. One minute at 8 out of 10, spinning faster at about 100 rpm, then a minute easy at 2. 22:04
  7. Two 30-second sprints at 8 and then 9 out of 10, starting out of the saddle, with 30 seconds easy between. 24:04
  8. Two minutes at 6 out of 10, settling into a steady pace straight after the sprints. 26:04
  9. Cool-down: easy gear, spinning the legs out at 3 out of 10. 28:04

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

Form cues from the coach

  • Light grip on the bars, relaxed elbows, and send the power through the legs
  • Keep your seat still on the saddle with a smooth pedal stroke
  • At 7 out of 10 you can just about hold a conversation; sprints sit around 8 to 9

What it works

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Joints it uses 1 take load

  • Knees takes loadhard pedalling in a big gear, standing sprints
  • Shoulders moveslight hold on the bars
  • Wrists & hands moveslight grip, hands on the drops
  • Lower back movesholding the riding position, on the drops
  • Hips movespedalling, riding hinged, short sprints out of saddle
  • Ankles & feet movespedal stroke at 80 to 100 rpm

Easier option from the coach: Pick your own gear and effort; staying on the drops 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 GCN Training; 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