For beginner riders, use the two workouts above to build up to this one. This oneвЂ™s a little tougher, and meant for more advanced riders. вЂњDonвЂ™t think about being breathless, think about being uncomfortable while maintaining specific RPMs,вЂќ says Poulin. Having endurance is the ability to push forward even when fatigued-so this 45-minute ride is aerobic and designed to build stamina. 4 x 40-second push in saddle with light to moderate resistance, followed by 20-second recovery.Repeat above intervals and recovery one more time.

1-minute recovery in saddle at low to moderate resistance and speed.

8 x 20-second push in third position with moderate resistance followed by 10-second recovery.

5-minute warmup at light to moderate pace.

вЂњThe results are geared towards maximum calorie burn and fat loss, and this 30-minute sequence is ideal for either beginners or veterans,вЂќ says Poulin. In this type of HIIT workout, the intervals are intense and quick with a small recovery window.

repeat previous 2 steps for a total of 3 rounds.

3 minutes at moderate pace in saddle or third position.

30-second sprint followed by 30-second easy cycle alternate for 6 minutes.

3-minute warm-up at light to moderate pace in the saddle and third position.

вЂњItвЂ™s ideal for a fantastic calorie burn,вЂќ says Poulin.

No hills here: This 30-minute workout was designed for high accelerations at low to moderate resistance. Third position is like a standing sprint: stand up out of the saddle with your hips back over the saddle and hands on the ends of the bar furthest from you. This position emphasizes the вЂњpulling upвЂќ portion of pedaling, similar to doing a high knees drill on solid ground. Second position is usually standing tall upright-sometimes referred to as вЂњrunningвЂќ-with your hands resting lightly on the bar closest to you for balance. First position is often seated in the saddle with your hands on the handlebar. Many indoor cycling instructors reference different positions on the bike, as youвЂ™ll see below. вЂњIf you have lower back issues, I recommend keeping the bar on the higher side to alleviate pressure in the lumbar region.вЂќ Know the Lingo вЂњThe height of the handlebar largely depends on your preference,вЂќ says Poulin. When the legs are fully extended, there should be a soft bend or give in the knee, just like there should be a soft bend in the elbows when touching the handlebar. Once youвЂ™re clipped in and in the saddle, вЂњmake sure that when your knee is at about a 90-degree angle, the kneecap is directly over the ball of the foot or just below the toe line,вЂќ he says. вЂњA good rule of thumb when setting up your bike is to stand next to the bike and adjust the seat to hip height,вЂќ says Poulin.

And now, many of them come with subscriptions to streaming and on-demand classes, providing a community vibe even when youвЂ™re riding solo.Д§ Ways to Spin Your Way Through the Workday Choose Your BikeДЄt-home indoor cycling bikes arenвЂ™t cheap, but if youвЂ™re someone who rides straight through the winter or lives where itвЂ™s not always easy to ride outdoors, it could be a good investment. вЂњTheyвЂ™re also great routines to burn calories and fat and increase your metabolic rate,вЂќ he adds.Д«ut before you start spinning, make sure youвЂ™re set up for success-whether youвЂ™re on your own at-home indoor cycling bike or on a bike at the gym. The goal of the workouts Poulin created below is to provide a variety of ways to improve your cardiovascular health, endurance, and overall fitness level. Join Bicycling now for the latest advice and tips! вЂњWith the controlled consistency of indoor cycling, you can really strengthen your muscle fibers and overall fitness level, which will undoubtedly translate to a higher success rate on the road.вЂќ вЂњNot only is indoor cycling a constant and always available when the climate or conditions become inconsistent, but itвЂ™s also a smart way to train using metrics such as torque, RPMs, and wattage to measure intensity,вЂќ explains Jared Poulin, a NASM-certified instructor at Bowflex. But no matter how much you love riding outside, there are times when youвЂ™re going to be limited to spin workouts inside. Sure, nothing compares to the feel of smooth road or bumpy gravel under your tires.

Spinner spinning bike