Take it easy! 25 minute indoor cycling workout

A steadier workout for low-intensity days, or for building into your indoor cycling gradually

Updated 08:25, Monday 21st August 2023. Published 08:25, Monday 4th September 2023

James Howell-Jones

Junior Writer

Share

Not too easy, not too hard. This session is still a workout, but it’s not quite as tough as some of our HIIT workout sessions. After a warm up, Hank (James Lowsley Williams) will built the intensity gradually until we’re at 7/10. You’ll be working, but it should feel relatively controlled all the way through. If you’re looking to work into your indoor training gradually, or if you just need an easier session for today, this is the one for you.

What are the benefits of steady state exercise?

This session is going to keep you riding aerobically, which means your body will be creating energy through aerobic glycolysis – in other words, you won’t be working so hard that your muscles start breaking down and that lactic acid starts building up. Training in the lower intensities is great for building a base of fitness, as we learnt talking to Tour de France winner Tadej Pogačar’s coach, Ińigo San Millán.

Warm up for seven minutes

Even though this is a gentler session, we still need a warm up. Starting at a really low, easy intensity, we’re going to build up gradually, until we reach 6/10. After a minute at 6/10, we’ll bring it back down and totally recover in preparation for the main session.

Build up gradually throughout the main session

We’re building up gently, first of all with three minutes at 4/10, then gradually increasing both the intensity, and the amount of time we spend at each intensity. The session climaxes with a couple of minutes at 7/10, then its onto the cool down.

Cool down for four minutes

Finally, let's spin out the legs with four minutes at 3/10. This should feel nice and easy, just giving your legs and lungs time to recover from that effort.