Workouts
Workout
Spin To Win! | 20 Minute Indoor Cycling Training Session
Interval
19 min
IF 0.73
A quick workout focusing on high cadence work to build speed, power, and pedaling efficiency.
Duration
19 min
Blocks
12
Intensity
0.73
Workout analysis
Session profile and interval structure.
warmup · 40%2 min
rampUp · 50% → 60%1 min
rampUp · 60% → 70%1 min
recovery · 40%1 min
active · 95%3 min
recovery · 50%1 min
105 Rpm
active · 95%2 min
recovery · 50%1 min
105 Rpm
active · 95%3 min
recovery · 50%1 min
105 Rpm
active · 95%2 min
cooldown · 40%1 min
Training purpose
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Useful when you want sessions that match tags such as High Cadence, Threshold, Efficiency, Short, video, GCN Training.
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Session summary
Ratings, tags, and related sessions.
Tags
High Cadence
Threshold
Efficiency
Short
video
GCN Training
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