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25-minute spin intervals

A short, sharp spin class: an easy warm-up, eight one-minute hard efforts with easy recoveries, and a cool-down.

Level
All levels
Duration
25 min
Equipment
Spin or exercise bike
Access
FreeClass
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Who it’s for: Anyone with a spin or exercise bike, from beginners to regular riders: you set the resistance for each effort.

This is the classic spin interval session: one minute hard, one minute easy, eight times. It works for any fitness level because the effort is set by how hard it feels, not by a speed or a number on the bike.

Hard means RPE 8: breathing heavily, able to say only a few words, but still in control. Turn the resistance up for each hard minute and back down for each easy one. If the last two efforts feel impossible, the first ones were too hard — ride them a little easier next time.

What the session involves

  • A 5-minute easy warm-up
  • Eight 1-minute hard efforts (RPE 8), each followed by 1 minute easy
  • A 4-minute easy cool-down

The session

RPE is how hard an effort feels, from 1 (very easy) to 10 (as hard as you can go).

  1. Warm-up

  2. Main set

    • Stationary Bike

      Resistance up for each hard minute

      8 × 1 min, 1 min easy between · RPE 8

  3. Cool-down

Before you start

  • This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.

Related

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