Fitness Ver Fitness Practice Exercises for a Spin Bike

Practice Exercises for a Spin Bike

With the increasing popularity and accessibility of indoor cycling workouts in gyms and at home, more and more people are enjoying the benefits of riding under one roof. For example, for parents who stay at home, indoor cycling is an ideal way to exercise without leaving the little ones unattended. Unlike outdoor cycling, your indoor riding will not be affected by rain, snow, extreme temperatures or strong winds. Indoor cyclists can rest assured that they will not be hit by a car, avoid a pedestrian or risk an accident for any reason. By fully controlling your resistance and your revolutions per Minute (RPM), indoor cycling is a gentle way to effectively challenge your aerobic and anaerobic energy systems.

Although there is always room for a low-intensity stationary bike, this article presents five workouts that will increase the intensity and take full advantage of the benefits of an indoor bike.

Overvoltages / outliers

Choose a few songs with a Chorus that makes you want to dance, move and groove! Choose a resistance that gives the impression of riding on a flat road. When the Chorus arrives, add a little tension and increase your pedaling speed to about 100-110 rpm. As the song calms down, you return to your original tension and speed. These can also be performed at a more advanced level by “jumping” out of the saddle at a higher tension and pedaling at a speed around 80.

Regular RPM-TEMPO training

Choose a song or a block of music of 3 to 4 minutes with a regular rhythm that energizes you. Choose a comfortable speed (usually 75-85 rpm) and stick to it throughout the drill. Start with a resistance that is only slightly difficult. Add a touch of tension every 30 to 60 seconds without slowing down your legs. The last Minute of this exercise should be almost impossible!


Find a heavy song that will allow you to climb and grind! Choose a slightly difficult resistance that can be increased while maintaining a leg speed of 60 to 70 rpm. Add a little tension to the climb every minute without letting the speed drop below 60 rpm. Feel free to get up, push your hips back on the saddle and turn this drill into a standing climb if necessary. Unlike the Tempo training exercise, the speed of the legs can decrease as the tension increases, but be careful not to let it drop too low.


Choose a resistance that is slightly heavier than a flat road. Start pedaling at about 70 rpm. Gradually increase the speed of the legs by 5 or 10 rpm Every 30 to 60 seconds without touching the resistance. This exercise works very well with a 4 to 5 minute song that builds with excitement.


This popular form of HIIT can also be performed on the bike! The goal is to work as hard as possible for 20 seconds, followed by a 10-second recovery. For a real Tabata workout, do a total of 8 laps. Challenge yourself by looking at the power (or power) of your bike during this exercise and pushing your limits. Higher resistance + higher speed = higher power. Be careful not to increase the voltage too much, otherwise your speed (and therefore your power) will suffer. Tabatas can be performed using a stopwatch, or you can search for one of the many Tabata-specific songs available online.

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