{"id":"b476bbc0-09af-4df7-9285-0314ff462af7","title":"Indoor Bike Tempo Ride","icon":"🚴","parent_id":null,"author":{"name":"Liam","initials":"L"},"category":{"id":"0e3390ca-6672-4cb9-95af-c11f9c94723d","name":"Cardio","path":["Workouts","Cardio"]},"description":{"markdown":"A 45-minute steady-state ride with three tempo blocks to build aerobic endurance. Tempo should feel _comfortably hard_: you can speak in short sentences, but you'd rather not.","html":"

A 45-minute steady-state ride with three tempo blocks to build aerobic endurance.

Tempo should feel comfortably hard: you can speak in short sentences, but you'd rather not.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":2700,"total_duration_in_seconds":2700,"steps_count":7,"updated_at":"2026-04-15T11:53:08.650Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"5082eca1-3e8f-4add-aa65-e8774b85a8d3","number":1,"title":"Warm up","description":{"markdown":"Easy spinning, gradually increasing the cadence.","html":"

Easy spinning, gradually increasing the cadence.

"},"duration_in_seconds":600,"video_start_in_seconds":null},{"id":"7d99bad7-5edf-4dc6-86c8-fdaceb20628c","number":2,"title":"Tempo block 1","description":{"markdown":"Hold a steady, comfortably hard effort around 85–90 rpm.","html":"

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

"},"duration_in_seconds":480,"video_start_in_seconds":null},{"id":"6d451c0a-72ae-4ca4-a327-0019d3d9425c","number":3,"title":"Easy spin","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"547fa8c7-6ff6-4289-83b7-5d571695e93c","number":4,"title":"Tempo block 2","description":{"markdown":"Same effort. Stay seated and keep your upper body relaxed.","html":"

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

"},"duration_in_seconds":480,"video_start_in_seconds":null},{"id":"85c91f37-78d6-4af3-8b01-33f8569a1a07","number":5,"title":"Easy spin","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"e1f3fdb2-726b-4c2d-b895-adf52af6d323","number":6,"title":"Tempo block 3","description":{"markdown":"Same effort. Hold it together to the end.","html":"

Same effort. Hold it together to the end.

"},"duration_in_seconds":480,"video_start_in_seconds":null},{"id":"d7c7ff11-f371-462d-b65f-bbd1921de6e4","number":7,"title":"Cool down","description":{"markdown":"Very easy spinning until your breathing settles.","html":"

Very easy spinning until your breathing settles.

"},"duration_in_seconds":420,"video_start_in_seconds":null}]}

Routine complete