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Cycling

Indoor bike · pyramid 30 min

30, 60 and 90-second efforts for a turbo trainer or exercise bike.

Do it in Tempoora

Free, no account needed. It goes into your library and starts with one tap.

Warm-up

1 round · 5 min work · no rest

  1. Easy spinHigh cadence, low resistance.

30 s efforts

6 rounds · 30 s work · 30 s rest

  1. Hard ×6Raise resistance or cadence; easy during the rest.

60 s efforts

4 rounds · 1 min work · 1 min rest

  1. Hard ×4A pace you can hold for the whole minute.

90 s efforts

2 rounds · 1 min 30 s work · 1 min 30 s rest

  1. Sustained hard ×2Hold back at first, push at the end.

Cool-down

1 round · 5 min work · no rest

  1. Very easy spinLoosen your legs.

How to do it with Tempoora

  1. 1

    Tap “Do it in Tempoora” and add it to your library.

  2. 2

    Press play: countdown, then move.

  3. 3

    The app calls out every exercise and every rest with voice and sound.

More Cycling workouts

Cycling · 43 minIndoor bike · threshold 4×4Four 4-minute blocks at a hard, steady effort.

See all workouts →