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spin bike workouts

spin bike workouts

Spinning Workouts Guide

How to Get the Best Indoor Cycling Workout

Before you begin any spin bike workouts, take a few moments to ensure the bike is set up correctly for you. One very common mistake is to have the seat too low, which will make your quad muscles work much harder and less efficiently. As a rough guide, your leg should be bent at around 25 degrees at the bottom of the pedalling rotation.

Body Position

If you’re in a fast paced interval you can increase the intensity by getting out of the saddle. For a great way to work multiple muscle groups such as your legs, glutes and core, try cranking up the resistance and grinding out slower jogs and hill climbs.

Keep the beat

If you like to listen to music while training on the spin bike, exercise bike or turbo trainer, try to pick music with a tempo or BPM that matches your cadence. One trick to keep things interesting is to include a random playlist with a “power track”. Each time this randomly plays, get out of the saddle and go for it! Sprint for the duration of the song.

Upper Body

One advantage with using stationary bikes or turbo trainers is that you can incorporate an upper body workout into your session. Using dumbells to include bicep curls, shoulder presses, triceps extensions etc can add a whole new dimension to spin bike workouts and if you’re short on workout time, is a great way to efficiently use the time available. Go for lighter weights and stamina training, rather than trying to balance on the bike with heavier weights. This isn’t body building. Try to focus on good leg form and maintain a good cadence with your pedalling.

  • Reverse Biceps Curl
    Hold a weight in each hand, elbows bent at shoulder level, weights in front of face, palms out. Bend elbows to straighten arms parallel to floor. Repeat.
  • Triceps Pull Down
    Hold a weight in each hand and extend arms overhead, palms facing in. Bend elbows, lowering weights behind head, then extend arms overhead and lower elbows to chest height (weights in front of face). Return to start and repeat.


Spin Bike Programs : 45 Minute Interval Workout

This 45 minute interval session winds up resistance and also includes speed intervals for one of our favourite high intensity spin bike workouts.

Minutes What to Do Speed (rpm) Tension
0 to 5 Warm up; stay seated 100 Light, slowly increased to moderate
5 to 10 Increase resistance; rise out of saddle 70 Moderate
10 to 12 Decrease resistance; stay out of saddle 110 Light to moderate
12 to 15 Keep resistance; sit in saddle 120 Light to moderate
15 to 17 Increase resistance; stay out of saddle 80 Moderate
17 to 19 Keep resistance, double pace; stay out of saddle 120 Moderate
19 to 21 Keep resistance, decrease pace; sit in saddle 80 Moderate
21 to 22 Keep resistance, double pace; rise out of saddle 120 Moderate
22 to 25 Decrease resistance; sit in saddle 100 Light
25 to 30 Increase resistance for heavy climb; rise out of saddle 70 Heavy
30 to 35 Decrease resistance; do seated arms workout 80 Light to moderate
35 to 40 Increase resistance; rise out of saddle 100 Light to moderate, slowly adding resistance
40 to 45 Cool down; sit in saddle 80 to 100 Light

Benefits of spin bike workouts

Here are some of the many benefits of Spinning Workouts:

Spin Workouts Improve Cardiovascular Health

Spin bike workouts can be performed as an anaerobic exercise, pulling energy from reserves and building up muscular endurance over an extended period of time. However, there are also aerobic benefits. Spinning classes include both endurance and cardiovascular training.

Heart health is an obvious benefit, as is lung capacity. As we work harder we will learn to work on controlled breathing, as well. This may help with anxiety and help lower the heart rate when in a situation where physical exertion begins to take the breath away.

Progress at Your Own Pace

If someone prefers to pedal a little slower they can’t fall behind the rest of the class, and they won’t feel out of place for not knowing an aerobics or step Routine. No one knows what level anyone else is working at, and they are free to progress at their own pace.

Burn Those Calories

A Spinning class can burn on average 500 calories. Even at challenging levels other cardio equipment couldn’t burn that many calories in such a short time.

Spin Bike Workouts Offer a Low Impact Workout

You are able to work out hard on a Spin bike without hurting your knees and feet. It is also a good workout for those who cannot use the treadmill or elliptical because of other things such as arthritis. Many people are able to join a Spinning class who simply cannot stand the pain of high impact cardiovascular workouts. It can be a great way to  re-rehabilitate an injury that prevents running. By keeping my knees symmetrically tracking with the cranks, there is no discomfort and can help strengthen the area around the injury.

Develop Your Larger Muscle Groups

It will not take long for your efforts on a Spinner bike to show up as weight loss, but there is another great benefit to Spinning. Spinning uses large muscle groups in your legs. Three Spinning Classes a week will make a difference in the shapely appearance of your legs.

Lower Your Body’s Workout Breaking Point

As you learn to work harder on the Spinner bike you will begin to find that the breaking point, at which you begin to feel the workout, will become lower the harder you work. The benefit is that once you reach a breaking point and work through it, you get the natural endorphin kick that most athletes enjoy.

You feel better throughout the day following a Spinning class and you have more energy. You are simply training your body to work more efficiently.

Spinning is a Great Abdominal Workout

Spinning Instructors should always cue reminders about technique and posture. Correct posture is important to working the right muscle groups. In addition to the major leg muscles worked during a Spinning class, the abdominal muscles get a workout, as well.

As you ride, unlike racing a bike on the road, you get an upper body rhythm going that helps you keep your leg rhythm. The movement from a slightly bent position and side to side works both the central abdominal muscles and those along the side of your abdomens. This is a technique known as rhythm release.

You may not see immediate results of your abdominal work, but over time you will feel your entire body begin to tone up, including your abdominal.

Spin Workouts are Social

Regardless of your fitness level, riding Spinner bikes keep everyone together. This goes beyond sitting in the same Spinning class, but each individual works equally as hard at their own level. It is amazing how you can feed off the energy of other riders when you begin to fatigue and start thinking you might want to quit.

Riding together also gives you the opportunity to encourage others. You can inspire those who have not yet reached your level of fitness, while those stronger than you inspire you. Working together, everyone who rides can reach their goals.

Build Your Mental Strength

Before and after putting your body through strenuous spin bike workouts, you can close your eyes, work just a little, and allow the physical exertion to become a catharsis for releasing pent-up emotions.

Spinning also builds mental strength. When you ride, there are good days and bad. The important thing is that you carry through with your regular Spinning routine. Push through difficult times, work up the hill climbs and ride through the endurance training. Self-discipline of the mind gained from Spinning can be applied to all areas of life. It is most beneficial in areas of self-control and confidence. Spinning really does help to develop a positive, “can do” attitude.

If you’re looking for a new spinning bike, take a look at some of these fantastic spinning bike offers.