Bicycling: A Spin Bike Workout Options to Keep Riding

If you’re stuck inside or want to step up your intervals, doing a spin bike workout is a great way to get some solid work in in a short amount of time.

Bicycling Magazine posted a story about three good spin bike workouts if you are riding solo inside. They could also be used for a bike on a trainer.

The Indoor Spin Bike Workout for Speed

No hills here: This 30-minute workout was designed for high accelerations at low to moderate resistance.

  • 3-minute warm-up at light to moderate pace in the saddle and third position
  • 30-second sprint followed by 30-second easy cycle; alternate for 6 minutes
  • 3 minutes at moderate pace in saddle or third position
  • repeat previous 2 steps for a total of 3 rounds
  • 3-minute cool down at an easy pace

The Tabata Indoor Spin Workout

In this type of HIIT workout, the intervals are intense and quick with a small recovery window. (This is the type of class I typically do when I’m teaching the Cycle class.)

  • 5-minute warm-up at light to moderate pace
  • 8 x 20-second push in third position with moderate resistance followed by 10-second recovery
  • 1-minute recovery in saddle at low to moderate resistance and speed
  • Repeat above intervals and recovery one more time
  • 1-minute recovery in saddle at low to moderate resistance and speed
  • 4 x 40-second push in saddle with light to moderate resistance, followed by 20-second recovery
  • 1-minute recovery in saddle at low to moderate resistance and speed
  • Repeat above intervals and recovery one more time
  • 60-second push at maximum effort
  • 5-minute cooldown
Here are three good workouts for the spin bike when you're inside.

The Endurance Indoor Spin Workout

Having endurance is the ability to push forward even when fatigued?so this 45-minute ride is aerobic and designed to build stamina. This one?s a little tougher, and meant for more advanced riders. For beginner riders, use the two workouts above to build up to this one.

  • 5-minute warm-up at low to moderate pace
  • 60-second push in the saddle between 80-100 RPMs at moderate resistance (should feel like 60 percent of your max effort)
  • 30-second recovery
  • 90-second push in the saddle with a little more resistance than the previous interval; maintain 90 RPMs
  • 30-second recovery
  • 120-second push with a touch more on the resistance; maintain at least 80 RPMs
  • 5-minute recovery
  • repeat drill sequence and recovery 3 more times
  • 5-minute cooldown

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