Bike Workout: 5-Minute Intervals

These short intervals switch between a baseline intensity and increasingly shorter and more intense intervals, returning to baseline intensity between hard intervals. The profile of each set should look like the following: 20140522-120132-43292611.jpg

I teach this workout using three different drills:

  • Sitting/standing at 80rpm
  • Hills with increasing resistance
  • High cadence, between 95 and 110rpm

Each set consists of 4.5 minutes of intervals and a 30 second rest before starting the next set.  Teach 3x through each set (sit/stand, hills, sprint) for a 45 minute class, or 4 times for an hour class.


Sit/Stand Set:

Moderate resistance, adding on standing intervals; maintain 80rpm throughout.

60 seconds seated, 60 seconds standing
45 seconds seated, 45 seconds standing
30 seconds seated, 30 seconds standing


Hill Set:

Moderate to high resistance on baseline intervals, adding progressively larger amounts on hard intervals; maintain 65-70rpm throughout.

60 seconds at 80%, 60 seconds at 85%
45 seconds at 80%, 45 seconds at 90%
30 seconds at 80%, 30 seconds at 95% (all out)


High Cadence Set:

Maintain enough resistance to prevent spinning out or bouncing in the saddle, try to keep the resistance up on fast intervals.

60 seconds at 95rpm, 60 seconds at 100rpm
45 seconds at 95rpm, 45 seconds at 105rpm
30 seconds at 95rpm, 30 seconds at 110rpm


Music: I’m a big fan of the Steady130 Spin/Cycle mixes for time-based workouts.

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