Spin Bike Workouts

You don’t need to know exactly how to ride a two-wheeler to spin right into a workout. If you’re new to cycling, stationary bike workouts or spinning – here are some important terms to know…

Rate of perceived effort (RPE): A way for you to measure the intensity of physical activity for yourself

Resistance: Adding weight against the wheel, making it easier or harder to pedal

Revolutions per minute (RPM): How many times you can turn a leg in one minute

The ‘Just Starting Out’ Spin Workout

• Easy easy 10-minute warm-up.
• 3-5 repetitions of 5 minute work sets that get progressively more intense.
• (5min effort – 1 min easy recovery) x 3-5 repetitions
• 5 minute easy recovery spin to warm down.
• You can choose between increasing resistance (effort/power required to push each pedal) or increasing intensity through speed (more RPMs).
• Gauge the intensity of your work and rest periods based on your RPE.

Hill and Speed Spin Workout

• Warm up 5-minutes
• Interval 1 – 15 minutes
• 10-minute (30-second on-and-30 sec off)
• With five-minute recovery period before interval 2.
• Interval 2 – 15 minutes
• (3-minute climb out of seat with max resistance into 2-minute recovery) x 3 Reps
• Interval 3 – 10 minutes
• 8 minutes (30-seconds on-and-30 seconds off)  with high resistance and high RPM (speed). 2 minute gradual slow down to easy.
• Finish with a five-minute cooldown.

Remember: The best bit about spinning – boosted fitness and tons of torched calories—all while going easy on the joints.

Interval Spin Session

• Warm Up 5 minutes.
• Interval 1 – Seat to Stand (12 minutes)
• 4 repetitions x (1 minute seated low resistance high RPM – switching to 2 minutes high resistance standing attempting to maintain seated speed throughout)
• Interval 2 – High Effort Endurance (15 minutes)
• 5 repetitions x (15 second all out burst speed – 30 second recovery – 15 second all out burst – 2 minutes strong seated effort)
• Interval 3 – Standing Spin (10 minutes)
• 10 repeats x (30-second maximum RPM with resistance – 30 second constant effort lower resistance while standing)
• Warm down – 5 minutes easy riding.

Cycling enthusiasts will tell you that the rhythm of the road, the hum of the tires, and the wind in your hair make for an unbeatable workout. But what if we told you that you could capture that same exhilaration indoors on a stationary spin bike? That’s right; you don’t need to be an avid cyclist or road warrior to dive into the world of high-intensity spin bike workouts.

As you embark on your journey, let’s introduce you to some essential terms to navigate the spinning landscape. First, we have the RPE or Rate of Perceived Effort. It’s your personal intensity gauge, allowing you to measure the effort you put into your workout. Next up is resistance, a critical element that can increase or decrease the difficulty of your session. Think of it as adjusting your bike’s gears on the open road. Lastly, we have RPM, or Revolutions per Minute, which signifies how many times your legs complete a full cycle in a minute. Now, with these terms under your belt, you’re ready to embark on a spin bike adventure.

The ‘Just Starting Out’ Spin Workout

If you’re new to the spinning world, this workout is your ideal starting point. Begin with a straightforward 10-minute warm-up to ease into the rhythm. Then, delve into 3 to 5 sets, each consisting of a 5-minute push followed by a 1-minute easy recovery. As you progress, feel free to fine-tune your challenge by either increasing resistance for a tougher climb or amping up the speed with higher RPMs. Gauge your intensity using the RPE and remember to complete each set with a 5-minute easy cooldown.

Hill and Speed Spin Workout

This workout is designed to sharpen your ability to transition between hill climbs and speedy flat sprints. Start with a 5-minute warm-up, followed by a rigorous 10-minute interval. Each interval comprises 30 seconds of high-intensity cycling and a 30-second breather. With a five-minute recovery period, you’ll be set for the next challenge. Interval 2 unfolds with a three-minute hill climb at maximum resistance, followed by a two-minute recovery – repeat this three times. For Interval 3, engage in 8 minutes of intense cycling with 30-second sprints and 30-second rest cycles, eventually tapering down for a two-minute gradual slowdown and cooldown.

The beauty of spin bike workouts lies in their potential to amplify your fitness and incinerate calories while being gentle on your joints. They offer a controlled environment where you can push your limits and measure your progress accurately. So, clip in, pedal hard, and elevate your fitness with spin bike workouts.