Express Blast

Thirty minutes, zero waste — a lunchtime ride that earns its shower in the first ten minutes

Indoor cycling
Mixed ability
30 min
Works for 8–25
1 instructor
Effort 4/5
Spin studio
intervals
express
lunchtime
time-crunched

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: Bikes, towels, water. Start on time — the clock is the format.

Warm-up4 min

Fast Start

2 min build + 4 × [15s brisk / 15s easy]RPE 3 → 5

Setup: Music already playing as they walk in. Bikes checked between classes, not during — this warm-up has no slack.

How it works: Four minutes that move: one minute easy, one minute with road building, then 4 × 15 seconds of brisk legs with 15 easy between. Brief the whole class inside the first minute — two working blocks, one surge finish, and every recovery is short, so use each one properly. Lunchtime classes forgive intensity; they never forgive waste.

What to say

“You brought thirty minutes — we're spending all thirty.”
“Learn the recovery skill now: road off, shoulders down, three big breaths.”
“By the last 15-second burst you should be warm, not tired.”

Easier

Skip the bursts; build steadily for all four minutes.

Harder

Final burst at 20 seconds with a gear on.

Workout9 min

Block One — 40/20 Climbs

9 × [40s climb / 20s easy]RPE 7

Setup: Climbing road, seated to start. The clock runs the class from here; you coach inside its gaps.

How it works: Nine rounds of 40 seconds strong climbing with 20 seconds easy. Rounds one to three seated, four to six with a standing option, seven to nine rider's choice but one notch braver. Twenty seconds is enough to recover if they take it seriously — road off fully, breathe deliberately, road back on at second fifteen so the next round starts honest.

Rounds: 9

What to say

“Forty seconds is short — ride it like you mean it from second one.”
“Recovery has a job: road off, breathe, road back on at fifteen.”
“Rounds seven to nine: one notch braver, not five.”

Easier

Work at 30 seconds with the same 20 easy; all seated.

Harder

No resistance change in recoveries — just ease the legs.

Workout8 min

Block Two — 30/30 Speed

8 × [30s fast / 30s easy]RPE 7–8

Setup: Lighter, faster road than block one. This block is about leg speed, not gear.

How it works: Eight rounds of 30 seconds fast legs with 30 seconds easy. The effort matches block one but arrives through cadence — cue smooth speed, hips quiet, upper body still. Halfway through, name the lunchtime truth with a smile: this class is already half over and they have already done the hardest climb of the day. Rounds seven and eight get the invitation to empty slightly.

Rounds: 8

What to say

“Speed comes from smooth, never from thrashing.”
“Hips are the tell — if they bounce, add a touch of road.”
“Two rounds left: spend a little of what you were saving.”

Easier

Alternate: one fast round, one steady round.

Harder

Recoveries at 20 seconds from round five.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

Free on ClassPlans — new class plans weekly.