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Here’s a quick short bike sprint workout you can do on your road bike, spin bike, or stationary. The sprints will take you 12 minutes total, so it’s effective and efficient!
This workout is all about bike sprints that are short, fast, and hard. If you’re new to sprints, don’t sweat it! You are more than capable of completing the workout within your own abilities.
This workout can be done on a road bike, spin bike, or stationary bike at the gym. With a sufficient warm up, you’ll be done in just twelve minutes!
Jump to:
Short Bike Sprints
Instructions: For this workout, use a road bike or indoor upright stationary bike. If utilizing a road bike, I recommend doing this hooked up to a trainer as you’ll be able to “explode” with greater intensity. During the workout, increase resistance during the bike sprints to build quicker fatigue and leave nothing in the tank. You should feel a serious burn by :10 seconds and want to stop.
Warm Up: Perform 5-10 minutes of Dynamic Range of Motion movements, followed by 5 minutes of light biking. Include 3 x :30 seconds hard “pick ups” followed by :30 seconds rest to get heart rate up.
Bike Sprint Workout:
12 rounds
:20 seconds sprint
:40 seconds active recovery
Cool Down: Ride at a light “steady” pace for 5-10 minutes.
Modifications
New athletes: Perform 8 x [:20 seconds “steady” sprint (give an effort of 6 on a scale of 1-10), :40 seconds active recovery]
Intermediate athletes: Perform 12 x [:20 seconds “building” sprint of :10 seconds at a “steady” pace (6-7 on a scale of 1-10), followed by :10 seconds at a “hard” pace (8-9 on a scale of 1-10). Rest :40 seconds (active recovery) after each sprint.]
How Often Should I Do Sprint Workouts?
If you’re a beginner to bike sprint training – try incorporating this type of workout into your life at least once a week. For experienced and expert athletes, always give yourself at least 72 hours rest in between sprint workouts to let your central nervous system and muscles/connective tissue recover. Depending on your goals, it’s a good idea to incorporate 1-3 of these workouts per week utilizing various sports.
Kellie says
Hello Noelle! I’ve just joined the gym and have been struggling with what workouts to do once I get there. Your page has inspired me to try new things at the gym, so thank you! I wanted to ask if I were to do this workout what else should I do in that day? I would love to read a post about your typical weekly workout routine as I’m confused at how to structure my own! Thank you so much for the amazing blog and inspiration!
Noelle says
Great idea, Kellie! I’d love to write more about that. As for what else you should do—this is great to pair with an upper body strength workout. So, you could do 4 rounds of 6-10 reps bench, row, pull-down, and push up, for example. 🙂