Workouts / Basics
Basics
Beginner Training Session | 20-Minute Indoor Cycling Workout
An easy 20-minute beginner session based on perceived effort, gradually building intensity from 2/10 up to a peak of 8/10.
Duration20:00
TSS22
IF0.81
Blocks10
Time20:00
TSS22
IF0.81
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 10% · 2 minZ2 40% · 8 minZ3 20% · 4 minZ4 20% · 4 minZ5 10% · 2 min
Intervals
10 blocksZ1
Warm-up2/10 RPE
2:0055%Z2
Warm-up3/10 RPE
2:0065%Z2
Interval4/10 RPE
2:0075%Z3
Interval5/10 RPE
2:0085%Z4
Interval6/10 RPE
2:0092%Z4
Interval7/10 RPE
2:00100%Z2
Recovery3/10 RPE
2:0065%Z5
Interval8/10 RPE
2:00110%Z3
Cool-down5/10 RPE
2:0085%Z2
Cool-down3/10 RPE
2:0065%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.
Reviews
Tags
beginnerRPE20 minutesindoor cyclingvideoGCN Training
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