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4 × 4 bike intervals

Get fitter, faster · Cycling · 41 min

The classic interval session on two wheels — the bike makes the hard efforts easy to control and gentle on the joints. A time-efficient fitness rocket.

How to do it

Warm up, then ride 4 minutes hard and spin 3 minutes easy, four times over. Use a bigger gear or a hill for the hard efforts.

The session

41 minutes total
EasyHard
  1. Warm-up8 min · easyProgressive spin to get warm.
  2. Hard intervals4 × (4 min hard / 3 min easy)Strong, steady power in the hard minutes; light spin to recover.
  3. Cool-down5 min · easyEasy spin to flush the legs.

Good to know

On a turbo trainer or a spin bike, resistance sets the effort — dial it to where 4 minutes is genuinely hard.