• Warm up by cycling with little or no resistance for 2-3 minutes, then gradually add resistance with your resistance knob to increase your heart rate and blood flow.

  • If you are in a Spinning class, your instructor will lead you through a series of simulated hills and sprints for your workout. If you are Spinning on your own, increase and decrease your speed throughout your workout, and adjust your resistance accordingly to alternate between high heart rate intervals and recovery heart rate intervals.

  • Glutes, Thighs, Lower legs, Back

  • TIP: There are three goals ranges of target heart rate for spinning. Aerobic is about 50-65% and 65-80% of MHR, and lactate threshold is 80-92%. Listen to your instructor for directions as to which range you should be in during different sections of class.

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