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.
warmup
Intensity: 40%
1 Min very easy pedalling
warmup
Intensity: 60%
1 Min slight increase in intensity
warmup
Intensity: 80%
1 Min further increase intensity to comfortably hard
recovery
Intensity: 40%
1 Min Easy (1/10)
active
Intensity: 85%
2 Min Comfortably hard (5/10)
recovery
Intensity: 40%
1 Min Easy (1/10)
active
Intensity: 85%
1 Min comfortably hard (5/10)
active
Intensity: 95%
2 Min Increase effort (6/10)
recovery
Intensity: 40%
30s Easy (1/10)
active
Intensity: 140%
30s Sprint (9/10)
recovery
Intensity: 40%
2 Mins Recovery (1/10)
active
Intensity: 85%
1 Min Comfortably hard (5/10)
cooldown
Intensity: 40%
1 Min Very easy cool down (1/10)
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as beginner, short, indoor cycling, video, GCN Training.
No reviews yet.
