Spending hours on a spin bike can get tedious without a routine to mix things up. According to Bicycling.com, indoor cycling training can actually be more difficult than outdoor riding because you have the ability to customize each workout by adding resistance. Make your next spin workout super productive and entertaining by infusing it with drills and variations.
If you’re looking for a way to train for the hills, climbing bursts on a spinning bike are an efficient method. After a 10-minute warmup, ride for 10 minutes at a pace that is an 8 on a scale of 1 to 10 in perceived exertion. Every two minutes, stand up and do 12 to 15 strokes at nearly an all-out effort. Follow this set with 10 minutes of easy spinning. Repeat three times for a complete workout.
You can increase aerobic capacity and improve efficiency on a spin bike by doing an endurance workout. Begin riding easy at 60 rotations per minute for six minutes to warm up. Gradually increase to 70 to 80 rpm with a rate of perceived exertion around 8 out of 10. Maintain this for 45 minutes. Alternate seating and standing, and keep your core engaged, your shoulders and upper back relaxed and your body weight situated over your pedals.
If your aim is to build speed and power, warm up with an easy 10-minute spin and then do four one-minute fast pedaling intervals. Do these with as high of a cadence as possible, and keep it in a low gear. Aim to get your rate of perceived exertion to a 5 out of 10, then recover for two minutes of easy spinning. Follow the full set with five minutes of easy spinning. For the final set, do 10 to 12 intervals where you switch between 30 seconds of hard spinning followed by 30 seconds of easy spinning. During the hard sections, continue to keep the cadence as high as possible and aim to reach a 9 out of 10 on rate of perceived exertion. End with 10 minutes of easy pedaling.
Single Leg Drill
Athletes often have one leg that is stronger than the other. A spin bike is a solid way to combat this and get both legs on equal pedaling. For this workout, you need a stool or chair directly next to the bike. Begin by resting your right foot on the chair and pedal with your left foot. Maintain smooth pedal strokes at 90 rpm for 30 seconds, then switch to your right foot. Over time, aim to build up to four minutes of continuous pedaling on each leg.