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Stationary Bike Workouts: Replicate Your Fave Spin Class at Home

Eric Hwang

Time (min)/Activity

0 to 1: Pedal in the saddle (first position) at 100 revolutions per minute (RPM) for 30 seconds. Then, pick up the pace for 30 seconds (100+ RPM).

2 to 4.5: Rest for 15 seconds. Alternate 30 seconds of 100 RPM bursts and 15 seconds of rest, three times.
4.5 to 5: "Jog" out of the saddle (80–95 RPM) for 30 seconds, moving from second to third position at your discretion.

5 to 7: Starting in third position, do two sets of tap backs (6 to 12 reps). Sprint in the saddle for 30 seconds. Rise to third to recover for 15 seconds. Repeat.

7 to 8.5: Stay in third position for 15 seconds, then return to the saddle for 30 seconds. Repeat.

8.5 to 9: Rise to third position and sprint for 45 seconds. Add resistance and drop to the saddle for 45 seconds.

9 to 11: Staying in the saddle, push to 65 RPM for 15 seconds, and to 75+ RPM for another 30 seconds. Rise up to third and return to 65 RPM for 15 seconds. Repeat.

11 to 11:30: Actively recover by doing "four corners," or moving to each side of the bike: top left, top right, back left, back right for 30 seconds.

11:30 to 12: Begin out of the saddle at 70 RPM. Push to 80 RPM for 8 counts. Recover for 8 counts. Repeat.

12 to 13: Build speed at third position for 15 seconds. Drop to first and sprint for 45 seconds.

13 to 14: Recover in third position for 30 seconds. Add resistance and hit the saddle for 30 seconds.

14 to 15: Reduce the resistance and rise up to third for 30 seconds and increase speed (75+ RPM). Drop to the saddle and ride on a flat road (100 RPM) for 15 seconds. Add resistance for 15 seconds.

15 to 17: Stay in the saddle for 30 seconds (80+ RPM). Rise to third to recover for 30 seconds. Repeat.

17 to 18: Return to first position and ride on a flat road (100 RPM) for 15 seconds. Push for 15 seconds (120+ RPM). Add resistance. Jump to second position for 8 counts. Return to the saddle for 8 counts. Repeat jumps.

18 to 20: In the saddle, speed up (125+ RPM) for 60 seconds, increasing resistance after 30 seconds and speed for the final 15 seconds.

20 to 23: Sprint in the saddle for 30 seconds. Recover out of the saddle for 15 seconds. Repeat three more times.

23 to 26: Begin out of the saddle holding the pace at 65 RPM for 30 seconds. Sprint for 45 seconds. Recover for 30 seconds. Sprint for another 45 seconds. Tap it back for 30 seconds.

26 to 27: Staying in third position, add resistance and continue for 15 seconds. Drop to the saddle, remove the resistance, and push to your max speed for 45 seconds.

27 to 30: Begin out of the saddle at 50 to 60 RPM for 45 seconds. Sprint for 45 seconds. Return to the saddle for 45 seconds. Increase your resistance, and return to third for 45 seconds.

30 to 31: Return to the saddle and reduce resistance so you're on a flat road.

31 to 33: Still on a flat road, speed to 100+ RPM for 30 seconds. Recover for 30 seconds. Add resistance. Increase speed (100+ RPM) for another 30 seconds. Recover for 30 seconds.

33 to 36: Rising to third, tap it back for 20 seconds. Staying in third position, sprint for 20 seconds. Drop to the saddle, add resistance, and sprint for another 20 seconds. Rise to third, and repeat two more times.

36 to 38: Staying in third position, pedal at a moderate pace for 30 seconds. Drop to the saddle for 30 seconds. Rise to third position for 30 seconds. Drop to the saddle for 30 seconds.

38 to 39: Start in the saddle on a flat road. Increase speed for 15 seconds. Recover for 15 seconds. Add resistance. Increase speed for 15 seconds. Rise to third position. Push to anything above 65 RPM for 15 seconds.

39 to 40: Drop to the saddle on a flat road and race 60 seconds to the finish line.

 

Kiera Carter

Kiera Carter is the executive web editor of FITNESS and SHAPE. She's also a New York University alum, Brooklyn resident, and half marathon lover.  More →

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