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A simple 20-minute workout structure Warm-up: 3 to 5 minutes easy pedaling Main set: 12 to 15 minutes at a pace where talking is harder but still possible Cool-down: 2 to 3 minutes easy pedaling Optional finish: 2 to 4 short “push” efforts (20 to 40 seconds) with easy pedaling between Progression guide (how to keep improving) Why it matters Twenty minutes is long enough to raise your heart rate, build a habit, and strengthen cycling-specific muscles (quads, glutes, calves)

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It also sheds heat and holds its setting through a long run, where a lesser material fades as it warms and the drag you set at the start is not the drag you have 100 yards down

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