Sprint intervals, steady climbs, and a full-gas finish — all staying in the saddle. This 25 minute spin bike workout is built to grow your endurance and torch fat in one session. Follow along on any indoor bike, spin bike, or turbo trainer, whatever your fitness level. Filmed on the Aviron Fit Bike, but every cue works on any indoor bike setup.

You'll move through an easy-paced warm-up, rhythm-building intervals, a longer hard grind, and a final max sprint — a complete cardio and leg-power session with zero guesswork on what's coming next.

This is Part 1 of an 8-part indoor cycling series. Subscribe so you don't miss the next one, and drop a comment on how you got on!

0:00 Getting Ready for the Ride

1:27 5 minute warmup - Finding Your Rhythm

6:27 The Long Climb Begins

11:27 Mastering the Pedal Stroke

16:16 Maintaining Momentum

21:11 The Final Sprint Finish

If you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort.

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