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40-minute climb and sprint ride

A longer spin class with three heavy seated climbs and six short sprints, to build strength on the bike and top-end speed.

Level
Intermediate
Duration
40 min
Equipment
Spin or exercise bike
Access
FreeClass
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Who it’s for: Riders who are comfortable with a 25-minute spin class and want a longer, harder session.

This class has two halves. First come three four-minute climbs: heavy resistance, seated, at a steady cadence, like riding up a long hill. Then six 20-second sprints with long recoveries, at light-to-moderate resistance and the fastest cadence you can hold smoothly.

The climbs build sustained strength; the sprints train speed. Each climb should feel hard but steady, with the same cadence from its first minute to its last. Keep the recoveries genuinely easy — they are what let each sprint be a real sprint. If you bounce in the saddle during a sprint, add a little resistance.

What the session involves

  • A 5-minute easy warm-up
  • Three 4-minute seated climbs (RPE 7) with 2 minutes easy after each
  • Six 20-second sprints (RPE 9) with 100 seconds easy between
  • A 5-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

      Seated climb: heavy resistance, steady cadence

      3 × 4 min, 2 min easy between · RPE 7

  3. Conditioning

    • Stationary Bike

      Sprint: light-to-moderate resistance, fastest smooth cadence

      6 × 20 s, 1 min 40 s easy between · RPE 9

  4. 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.

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