Kysero
Try for free

Cardio · Intermediate

Spin Bike

Indoor-cycle interval ride using adjustable resistance and cadence for repeatable conditioning efforts.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

CardioQuadricepsGlutesCalves

Equipment

Stationary Bike

Sets × time

6 × 1 min

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the saddle and handlebars so the knee remains slightly bent at the bottom of the pedal stroke.
  2. 02Secure the feet in the pedals and begin with light resistance.
  3. 03Pedal smoothly through full circles while keeping the hips stable on the saddle.
  4. 04Set the resistance and cadence to match the prescribed interval without bouncing or rocking.
  5. 05Maintain steady breathing and reduce the effort gradually before stopping.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationRecumbent BikeRelated variationStationary BikeRelated variationStationary Bike Standing ClimbRelated variationStationary Bike Sprint

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteButt KicksComparable substituteShuttle RunComparable substituteStair ClimberComparable substituteAir BikeComparable substituteAir Bike Sprint

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder