ChiliTri Spicy 45 Indoor Cycling Workout with Spotify Playlist FREE

Free 45-Minute Indoor Cycling Workout with Spotify Playlist

Turn your indoor bike session into a 45-minute music-powered workout with hills, sprints, Tabata and strength work – all synchronised to a Spotify playlist.

Short on time but don't fancy another boring indoor cycling session? ChiliTri Spicy 45 is a fun and varied 45-minute workout designed to keep you engaged from the first pedal stroke to the last.

The workout is based on a static cycling and spin-style session, making it suitable for cyclists, triathletes and anyone who enjoys a structured indoor bike workout with plenty of variety.

What's in the Spicy 45 Indoor Cycling Workout?

This isn't simply 45 minutes of steady cycling. The session mixes different types of efforts to keep things interesting:

• Hill climbs – work both in and out of the saddle
• Sprints – short, sharper efforts to raise the intensity
• Tabata – high-intensity intervals for a spicy change of pace
• Hip strengtheners – add some targeted strength work to your session

The result is a varied indoor cycling workout that gives you plenty to focus on without needing a long training session.

Train to the Music

The Spicy 45 comes with an accompanying Spotify playlist. The music is selected so you can synchronise your efforts with the choruses and BPM, adding a completely different feel to your indoor training.

Start the playlist when your avatar starts pedalling and the workout should sync with the music.

👉 Listen to the Spicy 45 Spotify playlist

Free Zwift Indoor Cycling Workout

The workout includes a .ZWO workout file that you can import into Zwift and use as a structured indoor cycling session.

Download the workout file, add it to your Zwift workout folder and get ready to ride.

A 45-Minute Workout When You're Short on Time

With a total duration of just 45 minutes, Spicy 45 is ideal for a lunchtime training session, a busy day or whenever you want a quality indoor ride without spending hours on the turbo trainer.

The variety also makes it a useful alternative to simply riding at one intensity for the whole session.

Who Is Spicy 45 For?

This workout is suitable for:

• Triathletes looking for a short indoor cycling session
• Cyclists who enjoy structured spin-style workouts
• Athletes training indoors on Zwift
• Anyone who wants a varied 45-minute bike workout
• Athletes who enjoy training to music

Download Your Free Spicy 45 Workout

Ready to make your indoor training a little more interesting?

Download the free ChiliTri Spicy 45 indoor cycling workout, grab the Spotify playlist and get pedalling.

It's only 45 minutes – but it's definitely not boring!

Want More Structured Cycling Training?

If you enjoy structured indoor cycling workouts and want a complete training programme rather than individual sessions, take a look at my cycling and triathlon training plans.

👉 Browse my TrainingPeaks training plans

👉 Browse my Final Surge training plans

You'll find plans for cycling, triathlon and multisport training, with options for different goals and abilities.

Prefer Personalised Coaching?

If you'd like your cycling training to be built around your goals, current fitness, available training time and lifestyle, I also offer one-to-one coaching.