Start cycling

Easy-going indoor cycling three times a week. Short moderate blocks grow over 8 weeks until you ride 3 × 8 minutes in a 40-minute session.

6× 2 min

• Warm-up, 5 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Cool-down, 5 min

6× 2 min

• Warm-up, 5 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Cool-down, 5 min

6× 2 min

• Warm-up, 5 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Easy, 1 min
• Moderate, 2 min
• Cool-down, 5 min

6× 3 min

• Warm-up, 5 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Cool-down, 5 min

6× 3 min

• Warm-up, 5 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Cool-down, 5 min

6× 3 min

• Warm-up, 5 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Easy, 1 min
• Moderate, 3 min
• Cool-down, 5 min

All programs