How to Do a Spin Bike Interval Training

spin-bike-workoutSpin bike interval training is a very effective workout that every spin bike users should try. It is a rigid workout which will help you burn calories worth of 1-hour cardio. The best thing about the interval training is that you can reap the results for only 13 minutes.

It’s perfect if you want to save more time for the day or if you find yourself in a rush.

It’s true that patience is a virtue. It’s also true that you need to spend at least an hour on a spin bike. This has been the practice for a regular routine.

However, if you want to establish a smarter workout. Then, compressing the same results in a lesser amount of time should be your option.

With that being said, let me now guide you on how to perform a spin bike interval training.

  • Warm Up – It’s wrong to jump ahead without warming up. For the interval training, our warm up is to cycle for 1 minute in a moderate speed. Keep your body in the sitting position during warm up.
  • 1st All-Out Sprint – After 1 minute of warm up, change to standing position and sprint. Cycle as fast as you can for 20 seconds.
  • 1st Rest – After the first sprint, go back to sitting position and cycle moderately. Rest should only last for 10 seconds.
  • 2nd All-Out Sprint – After the first rest, change once again to standing position and sprint for another 20 seconds.
  • 2nd Rest – After which, go back to sitting position and cycle normally for 10 seconds.
  • 3rd All-Out Sprint – Another 20-second sprint should follow after the rest.
  • 3rd Rest – The third 10-second rest will then follow.
  • 4th All-Out Sprint – Again, go for another sprint for 20 seconds.
  • 4th Rest – Another 10 seconds of moderate cycling as a rest after your fourth sprint.
  • Recovery – After your fourth rest, let your body recovers by cycling slowly for 2 minutes in a sitting position.

After 2 minutes of recovery, repeat the process starting from the 1st all-out sprint twice. In other words, you should be doing 1 warm-up, 12 all-out sprints, 12 rests, and 3 recoveries for the entire workout. This is for a total of 13 minutes if followed properly.

Things to Remember

Don’t forget to inspect your spin bike first before proceeding with the workout. Make sure that the resistance is not too heavy but not too light as well. You can adjust the resistance if you feel like your body already adapted with your current settings.

Don’t forget to secure a bottle of water as well. During recovery periods, you may take a drink to keep your body properly hydrated. It may be a short workout, but it’s so rigid that you have to maintain your energy level as much as possible.

Lastly, feel free to try this on stationary bikes as well. If you don’t have access to spin bikes, then don’t hesitate to do it on stationary bikes. I guarantee you that you will be able to enjoy the same results given by spin bike interval training.

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