Workouts / Interval
Interval
15 Minute Beginner Indoor Cycling Session
A gentle, short workout aimed at beginner cyclists looking to start training indoors, or for a rider looking to ease back into training after an injury or long lay off.
Duration15:00
TSS13
IF0.72
Blocks13
Time15:00
TSS13
IF0.72
Profile
Targets in % FTP
100%50%0%
0:007:3015:00
Z1 43% · 7 minZ2 7% · 1 minZ3 33% · 5 minZ4 13% · 2 minZ6 3% · 1 min
Intervals
13 blocksZ1
Warm-upVery easy pedalling
1:0045%Z2
Warm-upSlight increase in intensity
1:0065%Z3
Warm-upFurther increase intensity to comfortably hard
1:0085%Z1
RecoveryEasy (1/10)
1:0045%Z3
IntervalComfortably hard (5/10)
2:0085%Z1
RecoveryEasy (1/10)
1:0045%Z3
IntervalComfortably hard (5/10)
1:0085%Z4
IntervalIncrease effort (6/10)
2:0092%Z1
RecoveryEasy (1/10)
0:3045%Z6
IntervalSprint (9/10)
0:30125%Z1
RecoveryRecovery (1/10)
2:0045%Z3
IntervalComfortably hard (5/10)
1:0085%Z1
Cool-downVery easy cool down (1/10)
1:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.