What to expect
Work hard, rest properly, repeat.
Intervals is built on the clock, not the song. Each block mixes short Zone 5 sprints with longer Zone 4 efforts, and the recoveries are timed so you start every rep ready to go again.
How a ride is built
Eight minutes of warm-up with three openers
Three blocks of sprints and threshold efforts
Ten minutes in Zone 5 across the whole ride
Timed Zone 1 recoveries, then a long cool-down
Fast drum and bass sets the pace on the sprints. If you're new to Intervals, ride the efforts one zone lower for your first few weeks.
Good for
Riders comfortable with Climb
Getting faster in a short time
Anyone who likes a clear target
Raising your FTP
What to bring
Clip-in shoes: flat pedals slip on sprints
A full water bottle
A towel, or two
A fresh pair of legs
Try next
Other rides to try.
All rides
Intermediate
Climb
Heavy resistance and long seated hills. Builds the legs, and the grit to stay on them.
Intensity 4 / 5
45 min
All levels
Endurance
An hour of steady Zone 2 and 3 work. The ride that makes every other ride easier.
Intensity 3 / 5
60 min
Beginner
Low-impact
Gentle on knees and new riders. Lighter resistance, a steady cadence and no jumps.
Intensity 2 / 5
45 min
First ride
Three rides for $39. Shoes are on us.
New to Spoke? Your intro pack covers three rides of any type within 14 days, plus clip-in shoe rental every time. Pick your bike when you book.
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Any three rides in 14 days
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Free shoe rental and a towel
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An instructor sets up your bike
Claim 3 rides for $39
→
Spoke
A 36-bike indoor cycling studio on East 6th Street, Austin. Six ride types, five power zones and a playlist for every one.
Ride
Plan
Pricing
3 rides for $39
First ride
Private rides
Studio
1407 E 6th St, Austin
Mon–Fri 05:30–22:00
hello@spokecycle.com
+1 512 555 0172
Spoke
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