15 Minute Beginner Indoor Cycling Session

Interval

15 min

IF 0.67

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.

Start workout Start with video Ride on a 3D route Plan outdoors (Beta)

Duration

15 min

Blocks

Intensity

0.67

Workout analysis

Session profile and interval structure.

warmup · 40%1 min

1 Min very easy pedalling

warmup · 60%1 min

1 Min slight increase in intensity

warmup · 80%1 min

1 Min further increase intensity to comfortably hard

recovery · 40%1 min

1 Min Easy (1/10)

active · 85%2 min

2 Min Comfortably hard (5/10)

recovery · 40%1 min

1 Min Easy (1/10)

active · 85%1 min

1 Min comfortably hard (5/10)

active · 95%2 min

2 Min Increase effort (6/10)

recovery · 40%30s

30s Easy (1/10)

active · 140%30s

30s Sprint (9/10)

recovery · 40%2 min

2 Mins Recovery (1/10)

active · 85%1 min

1 Min Comfortably hard (5/10)

cooldown · 40%1 min

1 Min Very easy cool down (1/10)

Training purpose

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.

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