Race Day

A start line, three attacks, and a sprint finish — the class rides one imaginary race together

Indoor cycling
Mixed ability
45 min
Works for 8–25
1 instructor
Effort 5/5
Spin studio
intervals
race-simulation
sprints
threshold

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

Kit: Bikes, towels, water. No extra kit.

Warm-up7 min

Sign-On & Neutral Roll-Out

5 min easy + 3 × 15s burstsRPE 3–4

Setup: Riders on flat road, light resistance. You are the race commentator from the first word — set that tone as they clip in.

How it works: Five minutes easy riding while you brief the course: a neutral roll-out, a long working pack section where three attacks will go, a short brutal wall, and a sprint finish. Everyone rides every attack — the race is against the rider you were last week. Finish with three 15-second leg-speed bursts as the flag drops.

What to say

“Race craft rule one: never spend in the neutral zone what you'll need at the finish.”
“Find your race position — hips back, elbows soft, eyes up the road.”
“When I call an attack, you have five seconds to answer it.”

Easier

Roll through the bursts at a comfortable leg speed.

Harder

Bursts at 20 seconds, last one with a gear added.

Workout14 min

The Pack & Three Attacks

14 min pack pace + 3 × 45s attacksRPE 6, attacks RPE 8

Setup: A steady working road — the pack rides at an effort you could hold for an hour, RPE six. Attacks come without much warning; that is the point.

How it works: Fourteen minutes of continuous riding at pack pace, broken by three 45-second attacks — around minutes three, seven and eleven. Call each attack with a story: a gap opens, a rival jumps, the pack strings out. After each attack there is no free recovery — they ride straight back into pack pace, which is the race-day skill you are actually teaching. Between attacks, coach position and breathing like a director in their ear.

Rounds: 3 attacks

What to say

“Pack pace is a promise — hold it even when nobody is watching.”
“Attack over the top: ten pedal strokes past where it hurts.”
“The race is won by whoever recovers at speed — breathe down while the legs keep working.”

Easier

Attacks at 30 seconds, and drop to a genuinely easy road for a minute afterwards.

Harder

Attacks standing, and hold five extra seconds after each one is called done.

Workout8 min

The Wall

2 × [3min climb / 1min descend]RPE 8

Setup: Heavy climbing road. This is the selection — where the imaginary race splits apart. Urgent track on.

How it works: Two rounds of three minutes climbing with one minute of descent between. Round one seated and grinding, resistance heavy enough that cadence drops right down. Round two the same road but standing for the middle minute. Keep the commentary alive — who is still in the front group, the summit is in sight. The descent minute is light-legged but fast, eyes up.

What to say

“This is where the race is won — not the sprint, here.”
“Heavy road, proud chest — never let the hill fold you in half.”
“Descend like a pro: light road, fast legs, total control.”

Easier

Both rounds seated at a road one notch lighter; the summit still counts.

Harder

No descent between rounds — 30 seconds of flat, then straight back up.

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

ClassPlans programming team

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