ALLI Sports Racer X Online MX Sports GNCC Racing Racer Productions The Racing Paper Racer X Brand

Spin Workout

Resistance Settings
The resistance of most indoor stationary bikes is usually adjusted by a dial that acts like a brake on the flywheel.  The more you turn the dial, the more difficult it is to pedal.  This workout is customized for anyone who wants to either burn calories to lose weight or get in better shape for the track, because each suggested resistance setting (easy, medium, hard) is determined by the individual.  Your perceived level of resistance will increase with your experience.

Resistance
Easy Free Spin Very little to no resistance
Low Should feel like you are riding in thick grass
Medium Should feel like you are riding in deep sand
Hard Should feel like you are riding in VERY deep sand

Cadence Settings
The speed at which you spin the pedals is called the cadence.  During a workout, you can increase or decrease the cadence depending on the required task.  You can spin the pedals around as fast as an eggbeater or grind the pedals as slowly as a cement mixer.  Keep in mind that a very high cadence will often fire up the cardio system just as much as grinding against heavy resistance.  So, even if you don't think you are working hard enough, your heart is still burning calories.  Like the resistance setting, cadence is customized to the user because each suggested cadence (slow, fast, very fast) is determined by the individual.  Your perceived cadence speed will increase with your experience.

To determine your cadence, count how many times your right knee comes to the top by tapping it with your right hand.  Count how many times you tap your knee in 10 seconds.

Cadence
Slow 8-12 Taps
Medium 13-15 Taps
Fast 17-20 Taps
Very Fast
21-23 Tap

Click here for a Printable Workout

Running Time (Minutes) Task Resistance Cadence Interval Duration (Minutes)
0-5 Sitting Warm-up Easy Free Spin Slow 5
5-10
Standing Warm-up:
strong, consistent jog
Medium Medium 5
10-12 Recovery Spin Easy Free Spin Slow 2
12-13 Seated Sprint Low Very Fast 1
13-15 Recovery Spin Easy Free Spin Slow 2
15-17 Standing Steep Climb Hard Medium 2
17-19 Recovery Spin Easy Free Spin Slow 2
19-22 Seated Strong Uphill Medium Medium 3
22-24 Recovery Spin Easy Free Spin Slow 2
24-28 Sprint Cycle:Four 20-Second Sprints; 40-second recovery between each sprint. First two sprints seated; Second two out of saddle
Hard for Sprint
Easy for recovery
Fast for 20 sec sprint
Slow for 40 sec recovery
4
28-30 Recovery Spin Easy Free Spin Slow 2
30-35 Standing Uphill Run Medium Fast 5
35-37 Recovery Spin Easy Free Spin Slow 2
37-41 Sprint Cycle:Four 20-Second Sprints; 40-second recovery between each sprint. First two sprints seated; Second two out of saddle
Hard for Sprint
Easy for recovery
Fast for 20 sec sprint
Slow for 40 sec recovery
4
41-43 Recovery Spin Easy Free Spin Slow 2
43-46 Seated Strong Uphill Medium Medium 3
46-48 Recovery Spin Easy Free Spin Slow 2
48-50 Standing Steep Climb Hard Medium 2
50-52 Recovery Spin Easy Free Spin Slow 2
52-53 Seated Sprint Low Very Fast 1
53-60 Recovery Spin Easy Free Spin Slow 7