Starting Out in Spinining Bike

Today, try a 30-minute IT session with two training sets.The first set focuses on speed (to improve your technique), the second set focuses on muscle engagement (for toning and strength endurance).

The intensity during the training sets should feel like slight breathlessness (remember to inhale through your nose, exhale through your mouth)!
Start easy. Your heart rate will naturally increase (cardiac drift) throughout the session.

Drink water, stretch your quads, hamstrings and hip flexors.

A 32-min progressive session (increasing then decreasing intensity) focusing on speed work and cardio endurance.

There are no rest periods in this session! Manage your resistance and effort carefully!!!!

Stay hydrated, and move your neck and shoulders to release any tension built up during the workout.

30-min session to develop your ability to "stand climb".

Aim to maintain enough resistance to at least balance your body weight (the pedals should not slip under your feet, and you should be able to stay light on the handlebars).

Drink water, focus stretches on glutes and quads.

This is a continuation of the IT 1 session from our first week. The intensities remain the same, and progression will be based on the number of exercises you do.

You are now more familiar with your sensations and intensities of effort.
Use this experience to optimise your session, and stay tuned to how you feel.

Drink water, stretch your quads, hamstrings and hip flexors.

This is a continuation of Pyramidal Workout 1 from week 1. Progression focuses on increasing the duration of high-frequency exercises.

Stay "relaxed" and keep a smooth pedal stroke to manage the distance.

Stay hydrated, and move your neck and shoulders to release any tension built up during the workout.

30-min session to develop your ability to "stand climb".

Aim to maintain enough resistance to at least balance your body weight (the pedals should not slip under your feet, and you should be able to stay light on the handlebars).

Drink water, focus stretches on glutes and quads.

Still continuing from the previous sessions, this week we go back to 5 intervals per theme, with each interval lasting 1 minutes and 30 seconds

The intervals are longer, but the recovery time stays the same!
The success of this session will depend on your ability to recover well, so make sure you take long breaths in through your nose and out through your mouth

Drink water, stretch your quads, hamstrings and hip flexors.

We're back to 2-minute intervals per cadence. This week, we will challenge ourselves to reach up to 115 RPM.

If your technique doesn’t allow you to maintain sufficient control at high cadence, go back to last week's session.

Stay hydrated, and move your neck and shoulders to release any tension built up during the workout.

30-min session to develop your ability to "stand climb"

Aim to maintain enough resistance to at least balance your body weight (the pedals should not slip under your feet, and you should be able to stay light on the handlebars).

Drink water, focus stretches on glutes and quads.

In line with the progression from week 1 to week 2, exercises still last 1 minute 30 seconds, but we are now moving on to 7 intervals per theme.

14 exercises to complete today. To help you manage your workout, break the session into 3 parts:The first 5 exercises are very challenging starting around 1 min, the next 5 are very challenging starting around 40 seconds, and the last 4 are very challenging right from the start!Good luck!

Drink water, stretch your quads, hamstrings and hip flexors.

We're back to 2-minute intervals per cadence. This week, we will challenge ourselves to reach up to 115 RPM

If your technique doesn’t allow you to maintain sufficient control at high cadence, go back to last week's session.

Stay hydrated, and move your neck and shoulders to release any tension built up during the workout.

This week, we go back to 8 repetitions per set. Be careful, the work/rest ratio changes to 40s/20s.

Try to sync your breathing with your pedalling rhythm (inhale for 1 full revolution, exhale for 1 full revolution, etc.).

Drink water, focus stretches on glutes and quads.