20 Minute Warm-up

This 20 minute turbo training and indoor cycling warm-up video is based on the recommended protocol used by British Cycling, Wattbike and Team Sky Pro Cycling team.

Using the Indoor Cycling Warm-up Video

For an effective indoor cycling warm-up, select a gear that you can use without having to work too hard. After about 10 or 12 minutes you should start to notice that your are starting to sweat and breath more deeply. If necessary, drop to a slightly easier gear ready for the spin outs. Note that the spin outs are to raise the leg speed not power.

Time Cadence Focus
 5m 90 Smooth pedalling
 2m  95 Smooth pedalling
 2m  100 Smooth pedalling
2m 105 Smooth pedalling
 1m 30s 110  Smooth pedalling
 30s  120-130 Maintain form
 2m 90 Relax and recover
 6s 150+ Max Rev Out
 1m 90 Smooth pedalling
6s 150+ Max Rev Out
1m 90 Smooth pedalling
6s 150+ Max Rev Out
2m 40s 90 Smooth pedalling