Spin workouts
Indoor cycling sessions written out in full: every interval, how long it lasts and how hard to ride it.
Who it’s for: Anyone with access to a spin bike or exercise bike who wants low-impact cardio in 25 to 40 minutes.
Spin classes are interval sessions on an indoor bike: structured efforts at changing resistance and cadence, set to the clock. They are low-impact on the joints, easy to scale because every rider controls their own resistance, and an efficient way to build cardio fitness in 25 to 40 minutes.
Each Soloffort spin workout is written out in full — the warm-up, every interval with its length and target effort, and the cool-down. Effort is given on a 1 to 10 scale of how hard it feels (rate of perceived exertion, or RPE), so the same session works on any bike: a gym spin bike, an exercise bike at home, or a smart trainer.
Ride the hard intervals at the effort given, not harder: the recoveries only work if the efforts leave you able to repeat them. Have water to hand, and ease off if you feel dizzy or unwell.
Workouts and classes
- FreeClass
25-minute spin intervals
A short, sharp spin class: an easy warm-up, eight one-minute hard efforts with easy recoveries, and a cool-down.
All levels · 25 min · Spin or exercise bike
- FreeClass
40-minute climb and sprint ride
A longer spin class with three heavy seated climbs and six short sprints, to build strength on the bike and top-end speed.
Intermediate · 40 min · Spin or exercise bike
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