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

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