20-min Intervals
Six 1-minute pushes in 20 minutes, with stepped warm-up and cool-down.
Length24:00
TypeIntervals
Sets24
Peak resistance55
Time in the red6:00
About this ride
A compact interval session for days when time is short. After a 3-minute stepped warm-up, there are six 1-minute standing pushes at 55. Between them you drop to an easy 25, then build to 35 to get ready for the next push.
The stepped recoveries make the change into each push less of a shock, and the stepped cool-down brings you down gently.
Tips
- Stand for the pushes, and sit as soon as each one ends.
- Use the Build step to get your cadence up before the next push starts.
- Spin Studio's 3-2-1 beeps and "Change resistance" countdown help you hit each change on time.
Set by set
Resistance is on a 0–100 scale from my bike. Use it as a guide and adjust to how it feels on yours.
| Starts | Set | Length | Resistance | Position | RPM |
|---|---|---|---|---|---|
| 0:00 | Warm-up 1 | 5:00 | 20 | Seated | 85 |
| 5:00 | Warm-up 2 | 1:00 | 25 | Seated | 85 |
| 6:00 | Warm-up 3 | 1:00 | 30 | Seated | 85 |
| 7:00 | Push 1 | 1:00 | 55 | Standing | 70 |
| 8:00 | Recover | 0:45 | 25 | Seated | 90 |
| 8:45 | Build | 0:45 | 35 | Seated | 85 |
| 9:30 | Push 2 | 1:00 | 55 | Standing | 70 |
| 10:30 | Recover | 0:45 | 25 | Seated | 90 |
| 11:15 | Build | 0:45 | 35 | Seated | 85 |
| 12:00 | Push 3 | 1:00 | 55 | Standing | 70 |
| 13:00 | Recover | 0:45 | 25 | Seated | 90 |
| 13:45 | Build | 0:45 | 35 | Seated | 85 |
| 14:30 | Push 4 | 1:00 | 55 | Standing | 70 |
| 15:30 | Recover | 0:45 | 25 | Seated | 90 |
| 16:15 | Build | 0:45 | 35 | Seated | 85 |
| 17:00 | Push 5 | 1:00 | 55 | Standing | 70 |
| 18:00 | Recover | 0:45 | 25 | Seated | 90 |
| 18:45 | Build | 0:45 | 35 | Seated | 85 |
| 19:30 | Push 6 | 1:00 | 55 | Standing | 70 |
| 20:30 | Recover | 0:45 | 35 | Seated | 90 |
| 21:15 | Recover | 0:45 | 25 | Seated | 90 |
| 22:00 | Cool-down 1 | 0:40 | 20 | Seated | 80 |
| 22:40 | Cool-down 2 | 0:40 | 15 | Seated | 80 |
| 23:20 | Cool-down 3 | 0:40 | 10 | Seated | 75 |
More rides: all Spin Training rides. New to this? Start withResistance zones.