CONDITIONING & HYBRID / 3 DAYS PER WEEK / ABOUT 40 MINUTES
Indoor cycling build
Aerobic base + intervals
Two conversational rides and one selective interval session offer a flexible progression. Bike skill and outdoor handling need separate practice.
Your weekly sessions
SESSION 1 / Conversation pace
Steady ride
Conversation pace
- Steady aerobic cycling — 30–40 min easy
Heart, lungs and working leg muscles. Ride at a comfortable continuous effort for 25–60 minutes, keeping a pace you can sustain.
- Wall slide — 2 × 8
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
SESSION 2 / Controlled surges
Interval ride
Controlled surges
- Moderate bike intervals — 8 min easy + 5 × 2 min brisk / 2 min easy + 5 min easy
Heart, lungs and working leg muscles. After warming up, alternate two minutes brisk and two minutes easy for four to six cycles.
- Recovery walk — 5 min cooldown
Heart, lungs and working leg muscles. Walk easily for 10–25 minutes, finishing refreshed rather than tired.
SESSION 3 / Squat · press · row
Full body A
Squat · press · row
- Goblet squat — 3 × 8–10
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 3 × 8–10
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- One-arm dumbbell row — 3 × 10/side
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Glute bridge — 2 × 12
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Brisk walk intervals — 12 min easy
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
How to progress
Add 5 minutes to one easy ride every 1–2 weeks; keep the interval count stable until recovery is easy.
Recovery and weekly placement
Seat comfort and knee symptoms matter; adjust fit and workload.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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