Workouts / Custom
Custom
20 Min Cardio | Spin Bike Workout
Video workout: 20 Min Cardio | Spin Bike Workout. Follow the on-screen workout.
Duration20:00
TSS25
IF0.87
Blocks8
Time20:00
TSS25
IF0.87
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 50% · 10 minZ5 50% · 10 min
Intervals
8 blocksZ1
Warm-upWarm up
2:0055%Repeat 4×
Z5
IntervalOut of the saddle (8/10 effort)
1:00110%Z5
IntervalSeated (8/10 effort)
1:00110%Z1
RecoveryEasy recovery
1:0055%Repeat 2×
Z5
IntervalOut of the saddle (8/10 effort)
0:30110%Z5
IntervalSeated (8/10 effort)
0:30110%Z1
RecoveryEasy recovery
1:0055%Z1
Cool-downCool down
2:0045%What it trains
Structured cycling workouts make progression easier by pairing clear interval targets with a defined training purpose.