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Indoor Cycling Training: 30 Minute Intervals to Get You Started!

With the rise of the Coronavirus pandemic in India, a 21- day lockdown has been declared by our prime minister, Narendra Modi. While the pollution levels drop, and with no cars and bikers taking over the road, most of you are eager to hit the road. However, as a responsible citizen, Velocrush advises you to stay home and take up indoor cycling training. 

For those who have a home trainer, we have a put together a 30-minute indoor cycling training workout plan to keep you in shape and kill some time. No need to wake up early, you choose the time and ride as much as you can.

Did we tell you, we also took care of your music? Click here for our spotify playlist. We hope you like it.

So get your home trainer out, mount your bike and let’s get started with indoor cycling training!

List of best indoor cycling trainers and types of Indoor trainers


30- Minute Indoor Cycling Training

Warm-Up: 5 minutes: Easy pedalling: Cadence 65-70

Like any form of exercise, it’s a good idea to always warm up. The goal here is to get your legs and lungs in rhythm. You will need them for the 30-minute workout. 

Single-Leg Isolation: Cadence 70-80

Left Leg Pedal: 30 Seconds

Maintain a moderate pace and pedal only using your left leg. Ensure to keep your right leg relaxed as you do.

Right leg pedal: 30 Seconds

Pedal right leg at a moderate intensity. Follow the same protocol as the left leg.

Both legs pedal: 1 minute

Once you have done, one leg each, now use both your legs are pedal at a moderate speed.

If you don’t have a cadence meter, count the number of times one leg goes all the way around in a 30 second period and multiply by 2. Repeat this process three times.

Repeat this process three times.


By now you should be in the groove. A good idea would be to increase your intensity and hold it for a little longer. 

90 RPM: 2 minutes

Start pedalling for two minutes and try maintaining a cadence of 90 RPM. If you cycle regularly at a moderate speed, this should be easy. 

100 RPM: 4 minutes

Once your two minutes are done, ride at a 90-95 RPM for 4 minutes. 

Repeat this process three times before you decide to cool down.

Easy Riding: cool down

After your interval workout, it’s best advised to cool down. Start by pedalling lightly and reduce your pace and by the end of 5 minutes, your heart rate will drop and your body will start cooling down as well. 

Remember, on such short indoor cycling training sessions, you don’t need to consume extra calories. However, ensure to consume liquids and keep hydrated. 

Written By

Abhishek Tarfe is a Certified Bike Mechanic from Park Tool School. He enjoys teaching people how to cycle and loves going on multi-day tours. Besides, he loves dogs and coffee. Follow his madness on Instagram

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