Bike sprint intervals
Short all-out efforts on an indoor bike at high resistance, with easy recovery between them.
How to do it
- Set the saddle so the knee is slightly bent at the bottom of the stroke, and warm up for 5–10 minutes with easy pedalling.
- Set a high resistance at which you can still accelerate without bogging down on the pedals.
- Start the interval and accelerate to maximum within a few revolutions.
- Hold maximum effort for 20–40 seconds, hands on the bars, torso stable.
- After the sprint, reduce the resistance and pedal easily until your breathing recovers.
- Repeat for the set number of intervals and finish with a cool-down at low load.
Key technique cue
High resistance, 20–40 s all-out, then an easy recovery.
Common mistakes
- ✕ Resistance so high that pedalling speed collapses
- ✕ Rocking the torso and heavy shoulder movement
- ✕ Too little recovery between sprints
- ✕ Skipping the warm-up and cool-down
Benefits
- ✓ Builds leg power
- ✓ Raises endurance in a short time
- ✓ Cardio variety without joint impact
Progression: from easier to harder
-
Step 1 -
Step 2 -
Step 3 -
Step 4 You are here - Bike sprint intervals
- Cycling Sprint
About the exercise
Bike sprint intervals are a series of short all-out efforts separated by easy pedalling. They load the quads, glutes and cardiovascular system, building power and endurance. They suit trained people who want a short, intense cardio session.
Updated
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.