15 Minute Beginner Indoor Cycling Session

Welcome to a gentle, short workout here on GCN Training. This week's session is aimed at beginner cyclists looking to start training indoors, or it could be a good one for a rider looking to ease back into training after an injury or long lay off.

The Session:
Warm up:
1 Min very easy pedalling
- 1 Min slight increase in intensity
1 Min further increase intensity to comfortably hard

Main set
1 Min Easy (1/10)
- 2 Min Comfortably hard (5/10)
1 Min Easy (1/10)
- 1 Min comfortably hard (5/10)
2 Increase effort (6/10)
- 30s Easy (1/10)
30s Sprint (9/10)
- 2 Mins Recovery (1/10)
1 Min Comfortably hard (5/10)

- 1 Min Very easy cool down (1/10)

Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.

Watch more on GCN...

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[GCNTraining]

Did you enjoy this session? What sort of session would you like to do in future? Let us know 👇

[patricialee-forry]

74 years old out of shape, I weight 297, 5 ft tall.. so you see, I'm very round and I'm wanting to feel better about myself. I have a pacemaker and Dr. Suggested a biking program. For the last 2 weeks I've done 10 minutes 2x day to build up my endurance. Today I found this workout and did the 15 minutes with not adverse effects.

[holliss]

I got my indoor bike today I'm 86 and overweight I'm glad I found you, wish me luck

[RosemaryClark-yb]

Love this workout! I’m 65 and have been doing this for 2 years now followed by a 10 minute session on the cross trainer. I’m diabetic so it’s important I keep my weight down and keep as fit as possible. This workout is ideal for us older women! Thank you.

[RosemaryClark-yb]

I’m 65 and have been doing this workout for 2 years now! Also combine it with 10 mins on the cross trainer! I’m diabetic so important I keep my weight down and keep as fit as possible. Thank you for this wonderful session which is ideal for us older women!

[rpcheesman]

I'm just getting into indoor cycling, and these are by far the best videos - I'm pleased at how genuine it all is, rather than people spouting motivational quotes all the time. There is encouragement, and it feels like proper encouragement to me. The infographics are great, timers and data is all easy to read. The fact this is on YouTube for free is amazing. Looking forward to building up my fitness and getting the more challenging rides under my belt.

[pialundberg]

Finally found the right place! Did this for the first time ever and getting off the bike was a new experience...coming back!

[traderman]

I just tried this type of exercise for the first time in my life. Age 52, 245 pounds, out of shape and high blood pressure. This was a great workout that I will do 2 times daily. Thank you!!!

[carljhson]

I can really relate to this, it took me a while at first but now I am managing 2_-15 minute sessions a day, morning and night. gaining stronger legs and losing centimetres from my waist. And to top it all off feeling fitter. thank you for the workout.

[Whitecollarrentals]

I have been riding (at home) with these GCN videos and L O V E them. I am so glad that they never attempt to include contra indicated bike moves / exercises. ALL of the rides are seriously aimed at being perfect indoor cycle rides. Stay the path and ride the ride !!!! Thanks

[blueboo]

I’m completely new to cycling and this is the first beginner session I could actually complete! I think I’ll do it a few more times before progressing and hopefully that’ll really help me

[mhairihenderson]

Just started these short spinning videos. I put on over 4 stone in lockdown. I am trapped in my house with the bad weather, so these 15 minute sessions are helping me to gain a little bit of fitness/energy without having to go to the gym.

[larter_larter]

Really like the black box behind the "effort level/info circle". It makes it much easier to read! Thanks for the session Team GCN! 👌✌

[youssefkhaldi]

You are the best. Thanks

We learned a lot from this video here in Tangier, Morocco

[karenoutram]

I just started I love this workout on my spin bike.

[justinegore-smith]

Not a beginner, but I’m recovering from Covid and this was the perfect level to get back into fitness and building my stamina. Thanks

[JBuchmann]

Great addition to the workout library. This can also work well for non beginners as a longer warmup, or for an active rest day workout.

[siquq]

What a fantastic idea for a training session! Well done GCN.

[jaynejoi]

Another awesome session. I had zero motivation to get on the bike today so I opted for something quick. Day 5 of my work week cycling 🚲🙌🏾 in the book.

[bikerbwoy]

Quality short work out even if you are not a beginner, you can get a sweat on with this one. 👏🏾👍🏾