8 Exercises for the Spinbike

Exercise 1 – Flat: A flat is our warm up. By the term ‘flat’ we mean you use just a little resistance so it’s a nice steady pedal just to get your heart rate up.

Exercise 2 – Jog: Standing up and being upright, you want enough resistance on to feel stable, but not too much and again steady pedal.

Exercise 3 – Seated climb: This is where you are seated and begin turning up your resistance. You can either do a gradual climb where you would turn your dial by half or a full turn and increase the resistance after so many seconds (usually every 20 or 30 seconds), or you can alternate between heavy climbs (3-5 turns) and milder climbs every 30 seconds.

Exercise 4 – Hover: Off your saddle but staying low, you will be leaning on the bars slightly for balance but ensure your weight is mainly in your hips/legs. Chest and back should be parallel with the handlebars.

Exercise 5 – Standing climb: A standing climb is standing with high resistance. You can do this exercise with either a gradual increase every 20-30 seconds or doing on and off intervals.

Exercise 6 – Jumps: Jumping is a high energy exercise, it usually involves a count of 4 – so you would stand up as if you were doing a jog for 4 seconds and then back seated for 4 seconds – and repeat. So it would be on – off – on – off for 30 seconds and rest for 30. Use the core to lift your lower body and keep the weight back in line with the saddle. Don’t stand too high!

Exercise 7 – Sprints: For sprints, ensure you have a fair amount of resistance on as it involves you going as fast you can for a short burst of time – if you have no resistance on your legs may feel as though they are out of control, and you will wobble, putting extra stress on your joints. Sprint intervals are usually anywhere between 20-40 seconds with rest in between. Go for it!

Exercise 8 – Isolated legs: Isolated legs involve peddling with the force of just one leg – so we start with the right leg, turn the resistance up high and push down leading with that right leg for 30 seconds, and then do the same with the left for 30 – and then rest for 30 – repeat. Let the non-working leg relax – it’s still in the pedal but not doing any work.

For Spin Classes, either call us on 01778 423923 or visit our studio schedule