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To get the most of these quick sessions, we spoke with cycling coaches to break down the benefits of short rides, some tips for maximizing your time, and eight 20-minute cycling workouts that vary in intensity and outcome. Whether you\u2019re dealing with a last-minute schedule change or want to try something new, these 20-minute cycling workouts will keep you riding and boost your fitness.<\/p>\n
Related StoryCan you actually get a good workout done in 20 minutes?<\/p>\n
The short answer: Yes! If you follow a regular training schedule<\/a> but one day of the week turns into a total time crunch, the best way to maintain consistency and dedication with your training is to do something\u2014instead of nothing\u2014even if it\u2019s quick.<\/p>\n A 20-minute workout can still offer quality training stress, keep confidence levels high, and allow athletes to stay in a training rhythm, according to Frank Pike, USA Cycling-certified coach and owner of Beyond Category Coaching<\/a> based in Denver.<\/p>\n David Lipscomb<\/a>, Bicycling coach and owner of CIS Training Systems in New York City, agrees: \u201cEven in 20 minutes, you can train key systems, maintain fitness<\/a>, and build mental resilience,\u201d he says. He explains that short workouts are especially good for staying consistent on busy days, and they help bridge the gap between longer training sessions<\/a>.<\/p>\n The key is balancing short, high-intensity training workouts<\/a> with long endurance rides, says Sierra Sims<\/a>, certified cycling coach based in North Carolina. She points out the advantages to hitting your threshold pace, in particular, during short workouts, which recruits fast-twitch muscle fibers<\/a> (those that help you produce force and charge up a hill), raise metabolism, and build your anaerobic capacity<\/a>. This all pays off in faster speeds<\/a> on the bike.<\/p>\n The verdict: You can achieve a lot in little time.<\/p>\n Related StoryHow do you make the most of 20-minute cycling workouts? <\/p>\n \u201cWhen you\u2019ve only got a small window, the key is to be intentional. Whether you\u2019re working on power<\/a>, endurance<\/a>, or recovery<\/a>, every minute should have a specific focus. It\u2019s not always about the length of time, but about the quality of effort. It\u2019s about consistency and making the most of what you\u2019ve got,\u201d says Lipscomb.<\/p>\n According to Sims, preparation before the workout is key to making the most of your time. She recommends setting out your shoes and helmet the night before you ride. It\u2019s also helpful to check that your bike is prepared with a lubed chain and pumped up tires. If you\u2019re planning on riding outdoors, plan your route<\/a> ahead of time to have an efficient and stress-free workout. On days where you opt in for cross training<\/a>, it may be best to lean on a strength workout<\/a> or plyometric workout for your 20-minute session. \u201cPlyometrics and strength training will build fatigue resistance<\/a>, help you recover faster, and develop some strength and power in ways that the bike can\u2019t,\u201d says Pike. (Check out the specific workouts below!)<\/p>\n Pike also suggests alternating between high-intensity workouts<\/a> and recovery rides<\/a> to create a balanced training plan. And he notes that hills can be a great way to add intensity to an interval workout and get faster, but it\u2019s best to avoid them on easy days. \u201cIf you want to have an easy day on the bike, don\u2019t go hill climbing,\u201d he says.<\/p>\n Related Story10 Cycling Workouts You Can Do in 20 Minutes 1. Single-Leg Pedaling drills<\/p>\n WHY IT WORKS: Kristen Bonkoski, certified USA Cycling coach and founder of Femme Cyclist<\/a>, recommends single-leg pedaling drills to improve pedaling efficiency<\/a> and achieve a more powerful pedal stroke<\/a>. These should be done on an indoor trainer.<\/p>\n How to do it:Warm up for 5 minutes, moving gradually from zone 1 to zone 2.Pedal using only one leg for 60 seconds aiming to be as smooth as possible.Repeat 5 times on each leg, alternating between the two.Finish your ride in zone 2 to cool down.2. 30\/30s<\/p>\n WHY IT WORKS: This high intensity-focused workout can improve your VO2 max<\/a>, along with power output, and anaerobic capacity, says Sims. The all-out efforts should feel like a rate of perceived exertion (RPE) of 10 on a scale of 1-10.<\/p>\n How to do it:Warm up for 5 minutes. Ride for 30 seconds all out.Ride for 30 seconds at an easy pace. Repeat steps 2 and 3 for a total of 5-7 rounds. Cool down for the remainder of the ride.3. Tabata Ride<\/p>\n WHY IT WORKS: A variation of the 30\/30s would be tabata sprints<\/a>, which is proven to increase VO2 max, according to a study<\/a> published in The Journal of Physiological Sciences.<\/p>\n How to do it: Warm up for 10 minutes, moving from zone 1 to zone 2.Do 20 seconds at an all-out effort. Recover for 10 seconds (easy spinning). Repeat steps 2 and 3 for 8 total rounds.Finish with a 5-minute cooldown of easy spinning (zone 2).4. Power Intervals<\/p>\n WHY IT WORKS: \u201cIt\u2019s short, intense, and builds explosive power quickly. Plus, it leaves you with that \u2018I really accomplished something\u2019 feeling, which is always a great motivator,\u201d says Lipscomb.<\/p>\n How to do it: Warm up for 5 minutes.Ride 40 seconds at all-out effort. Recover for 20 seconds with easy spinning.Repeat steps 2 and 3 for a total of 10 rounds.Cool down for 5 minutes.5. Tempo Ride<\/p>\n WHY IT WORKS: You can\u2019t get all of your aerobic<\/a> work done in 20 minutes, as different adaptations occur with longer zone 2 aerobic rides, according to Sims. However, focusing on tempo efforts allows you to still gain aerobic benefits in a short amount of time, while working on improving your speed<\/a>. <\/p>\n How to do it:Warm up for 5 minutes. Ride at a tempo pace (zone 3<\/a>) for 15 minutes.6. Recovery Spin<\/p>\n WHY IT WORKS: \u201cNot every ride needs to be intense. A 20-minute recovery spin at an easy pace (zone 1 to 2) helps your legs recover while reinforcing good form and technique,\u201d says Lipscomb. \u201cIt\u2019s a great reminder that rest<\/a> is as important as hard efforts\u2014plus, it keeps you mentally connected to your training without putting too much strain on the body.\u201d Place this workout between harder efforts.<\/p>\n How to do it:Ride at an easy pace (zone 1) for 20 minutes. Do not leave zone 1.7. Progression Ride<\/p>\n WHY IT WORKS: Lipscomb recommends a 20-minute progression ride that starts with a gradual warmup<\/a>, taps into your lactate threshold, which is key for sustaining high power over time, and can help you conquer your fear of riding fast<\/a>. “By the end, you\u2019re really pushing yourself. This workout is great for building aerobic capacity and improving threshold power,” he says.<\/p>\n How to do it: Warm up with easy spinning for 4 minutes.Ride at a moderate pace for 5 minutes.Maintain tempo pace (zone 3<\/a>) for 5 minutes.Tap into threshold pace (zone 4) for 4 minutes.Sprint<\/a> all-out for the last 2 minutes.8. Ladder Ride<\/p>\n WHY IT WORKS: Another favorite workout of Lipscomb\u2019s is the ladder workout. This ride targets different energy systems, keeps you engaged, and the easy intervals help improve your body\u2019s ability to recover<\/a> quickly, which is essential for performance.<\/p>\n How to do it:Warm up with 1 minute of easy spinning.Ride 1 minute at a hard effortRide 1 minute at an easy effort.Ride 2 minutes hard.Ride 2 minutes easy.Ride 3 minutes hardRide 3 minutes easy.Ride 2 minutes hard.Ride 2 minutes easy.Ride 1 minute hardRide 1 minute easy.Cool down with 1 minute of easy spinning.9. Plyometrics<\/p>\n WHY IT WORKS: Incorporating plyometric drills into training can enhance sports performance by increasing power<\/a>, according to a 2023 systematic<\/a> review<\/a> published in Sports Medicine. The following are a few go-to moves recommended by Pike. <\/p>\n How to do it:<\/p>\n Warm up for 5 minutes with an easy spin or dynamic stretches<\/a>. Then follow the three exercises below for 30 seconds each. Rest for 30 seconds between exercises. Repeat the circuit for a total of 3 rounds. Cool down for 5 minutes with an easy spin or static stretches<\/a>.<\/p>\n Skaters<\/p>\n Stand with feet hip-width apart.Shift weight to left foot and push off it to jump to the right, landing softly on right foot, knee bent, sending hips back, and left foot reaching behind right leg.Then, push off right foot to jump to the left, landing softly on left foot, knee bent, sending hips back, right foot reaching behind left leg.Continue alternating for 30 seconds.\u00a0 Broad Jump<\/p>\n Stand with feet shoulder-width apart.Send hips back and down to lower into a squat.Drive through feet to explode up, extending legs and hips to jump forward, swinging arms forward for momentum. Jump as high and as far forward as you can.Land on the ground with soft knees and go immediately back into a squat.Repeat for 30 seconds. Plyo Lunge<\/p>\n Stand with feet hip-width apart.Step back with right foot and lower into a lunge, both knees bending 90 degrees. Lower until back knee hovers just off the floor.Drive through both feet to explode up, feet leaving the ground and switching midair, so right foot comes forward and you land softly with left foot behind, lowering immediately into a lunge.Continue alternating for 30 seconds. 10. Strength Training<\/p>\n WHY IT WORKS: Pike suggests fitting in some strength training <\/a>moves for your 20-minute workout. A review<\/a> published in 2021 by The Journal of Functional Morphology and Kinesiology found that cyclists can improve anaerobic capacities, increase power, and enhance their cycling performance<\/a> by adding strength work into their training routines. <\/p>\n How to do it:<\/p>\n
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