Spinning

This workout starts with a warm up to get your legs moving. During the warm up, the resistance level doesn't change but the effort level does. You can think of effort level in terms of speed for this workout. The main set of this workout is 3 hill repeats. Be sure to adjust the resistance level accordingly and pay attention to the 'speed' you should be turning those pedals.

Exercises

Set 1: 2 rounds

Resistance: Light
❤️ Light (Zone 1)

Seated Cycling

1 minute

Resistance: Light
❤️ Moderate (Zone 2)

Seated Cycling

1 minute

Resistance: Light
❤️ Vigorous (Zone 3)

Seated Cycling

30 seconds

Set 2: 3 rounds

Resistance: Light
❤️ Moderate (Zone 2)

Seated Cycling

1 minute

Resistance: Moderate
❤️ Moderate (Zone 2)

Seated Cycling

1 minute

Resistance: Heavy
❤️ Moderate (Zone 2)

Seated Cycling

1 minute

Resistance: Maximum
❤️ Moderate (Zone 2)

Standing Cycling

30 seconds

Resistance: Light
❤️ Very Hard (Zone 4)

Seated Cycling

1 minute

Set 3: 1 round

Resistance: Light
❤️ Light (Zone 1)

Seated Cycling

1 minute

Set 4: 1 round

Transition

10 seconds

Quad Stretches

30 seconds

Related Workouts

Biking- Workout One

21 mins 10 secs, Moderate

Spinning

40 minutes, Intense

30 Min Cycle

32 mins 30 secs, Moderate

Cycling

39 minutes, Intense

Cycling

25 minutes, Moderate

Cycle 20 Min

19 mins 20 secs, Moderate

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