Back to routines

Indoor Bike Tempo Ride

by Liam Workouts › Cardio

Start routine

45 minutes 7 Steps

  1. Warm up

    10 minutes

    Easy spinning, gradually increasing the cadence.

  2. Tempo block 1

    8 minutes

    Hold a steady, comfortably hard effort around 85–90 rpm.

  3. Easy spin

    2 minutes

  4. Tempo block 2

    8 minutes

    Same effort. Stay seated and keep your upper body relaxed.

  5. Easy spin

    2 minutes

  6. Tempo block 3

    8 minutes

    Same effort. Hold it together to the end.

  7. Cool down

    7 minutes

    Very easy spinning until your breathing settles.