Intro
Welcome to this “Finisher” series where we will provide over the next 4 weeks a finisher workout you can add to the end of your workout to really maximise your results. Here’s a 5-minute high-intensity indoor bike “Finisher Workout” designed to push your limits and empty the tank at the end of your session. Get ready for an all-out effort!
Safety
Before diving into this high-intensity finisher, make sure you’re properly warmed up and familiar with the bike’s settings. Adjust the seat height and handlebars to fit your body comfortably. Keep good posture throughout—core engaged, back straight, and hands light on the bars. During sprints, avoid excessive bouncing in the saddle and maintain control of your breathing. If you feel dizzy, nauseous, or experience chest pain, stop immediately. Pushing hard is the goal—but safety always comes first.
NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.
Workout Plan
Total Time: 5 Minutes
Goal: Max Heart Rate, Full Power Output
Workout Structure (Time-Based Intervals)
| Time | Effort Level | Instructions |
| 0:00–1:00 | Moderate (6/10) | Warm-up spin, steady pace, light resistance |
| 1:00–1:30 | Sprint (9/10) | All-out sprint, moderate resistance |
| 1:30–2:00 | Recover (5/10) | Light pedal, drop resistance |
| 2:00–2:30 | Sprint (10/10) | Max effort sprint, heavier resistance |
| 2:30–3:00 | Recover (5/10) | Light pedal, recover |
| 3:00–3:20 | Sprint (10/10) | 20-sec full power |
| 3:20–3:40 | Sprint (10/10) | 20-sec full power (stay seated if you can) |
| 3:40–4:00 | Sprint (10/10) | 20-sec full power (stand and grind!) |
| 4:00–4:30 | Recover (4/10) | Easy pedal, deep breathing |
| 4:30–5:00 | Final Sprint (MAX) | Go absolutely all out! Empty the tank! |
Tips for Execution
- Use RPM and resistance together — don’t coast. Aim for 100+ RPM on sprints with resistance dialed up.
- Stay seated for power, stand for climbs. Mix both during final efforts.
- Focus on form: core tight, shoulders relaxed, drive through the legs.
Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.
