Take a Spin

The Ride: Trainer

Spin Intervals

Miles: 8.8

Time: 35:00

Ave. Speed: 15.0 mph

Total 2018 Indoor Season Miles: 23.0

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The Story

You'll find that most of the trainer workouts I will post here involve no more than 30-45 minutes tops. If you do a 30-minute session on the bike, then to me that means all you need is 45 minutes total out of your day to change, stretch and ride. You should be able to fit that into your schedule if you try.

But the point of these shorter workouts is to really make them count. Some days, when motivation is lacking or it is a recovery day, a simple and straightforward easy spin for a half hour is fine.

But most days there should be a purpose to the time spent in the saddle, not just aimlessly spinning. My spin intervals workout has two purposes you should concentrate on.

Number one- the entire point of this is to spike your effort/heart rate in a short window, then give yourself only a short window to recover.

(The exact method explanation is coming up)

Number two- be aware of and work on your style/form when in a higher-speed spin. When in a high-RPM interval, keep your torso steady and your butt firmly planted on the saddle. You should not be bouncing around just because you are peddling fast. If that starts happening, you're doing it wrong!

Stay calm and steady, without wasted movement by concentrating on your pedal stroke form, even though you are going much faster than usual. Think "Perfect Circles" as your legs churn that higher RPM. Your feet should be making perfect circles....as if you had a piece of chalk in your toes and were drawing circles on a blackboard. Smooth and steady is the key here.

Here is how I break down a basic spin interval workout:

--Easiest gear for the first 10 minutes as a warmup.

--Spend the next 10 minutes doing :30-second intervals. You pedal high RPM for 30 seconds, then slow it down and recover for 30 seconds. Repeat this through the 20-minute mark.

--Use the final 10 minutes as an easy-spin cool-down to the workout.

Modify this however you would like. Today I added five minutes at the end in an easy spin just because it felt right to do. Make it work for you, but concentrate on form and position on the bike during those high RPM sections.