DIY Spinning® Workout: The Speed Demon

Sydney D’Agostino,

This DIY Spinning® Workout is designed to challenge your ability to maintain your cadence while in the saddle. It’s also built to improve your recovery time and your strength and endurance. We will wrap up this booty-kicking ride by giving all we have left in a true Tabata sprint session. What you’ll need: Your spin bike (of course!), your Mio SLICE heart rate + activity tracker, a cadence sensor (or metronome), an interval timer (his free Interval Timer app works great!), water, and a towel.

Total Workout Time: Approximately 45 minutes.

Tips For Success

As always, with any of the ride profiles I provide, make sure you add in or subtract resistance as you need to — usually within +/- 1 to 2 gears from what I recommend — in order to achieve the targeted heart rate zone stated in each interval.

During this workout, while in the saddle, keep your cadence and your resistance constant. Focus on your breathing, your pedal strokes being fluid, efficient, and powerful, and most importantly, have fun!

With regard to a playlist accompanying this ride, you get to choose! Upbeat, faster tempo tracks are perfect.

Let’s Ride!

Spinning_Terminology

The Workout

Interval 1 – 1 minute

55% MHR / HR Zone 1

1 Minute Warm up

90 RPM, flat road.

Interval 2 – 4 minutes

75% MHR / HR Zone 3

Tabata style warm up seated surges

20 seconds seated sprint (max RPM 110), followed by 10 seconds rest. Repeat 8 times.

Interval 3 – 5 Minutes

70% MHR / HR Zone 3

110 RPM, flat road + 1

Interval 4 – 4 minutes

65% MHR / HR Zone 2

90 RPM, flat road + 1

Interval 5 – 3 Minutes

80% MHR/ HR Zone 4

MAX INTENSITY SURGE

May be ridden in the saddle or standing (HP3). High RPM or heavy climb — rider’s choice!

Interval 6 – 4 Minutes

75% MHR / HR Zone 3

100 RPM, flat road + 2

Interval 7 – 3 Minutes

70% MHR / HR Zone 3

90 RPM, flat road + 2

Interval 8 – 2 Minutes

85% MHR / HR Zone 4

MAX INTENSITY SURGE

May be ridden in the saddle or at HP3. High RPM or heavy climb — rider’s choice!

Interval 9 – 3 Minutes

80% MHR / HR Zone 4

90 RPM, flat road + 3

Interval 10 – 2 Minutes

75% MHR / HR Zone 3

80 RPM, flat road + 3

Interval 11 – 1 Minute

90% MHR / HR Zone 5

MAX INTENSITY

May be ridden in the saddle or at HP3. High RPM or heavy climb — rider’s choice!

Interval 12 – 2 Minutes

90% MHR / HR Zone 5

80 RPM, flat road + 4

Interval 13 – 1 Minute

85% MHR / HR Zone 4

70 RPM, flat road + 4

Interval 14 – 1 Minute

95% MHR / HR Zone 5

MAX INTENSITY

May be ridden in the saddle or at HP3. High RPM or heavy climb — rider’s choice!

Interval 15 – True Tabata Sprints

95%+ MHR / HR Zone 5

20 seconds of seated saddle sprints followed by 10 seconds of rest. Repeat 8 times. (Do not exceed 120 RPM) You should feel completely exhausted after accomplishing these sprints. Dig deep and give everything you have left!

*NOTE: You may need to rely on your rating of perceived exertion, rather than on your heart rate monitor – meaning when you’re sprinting, you feel like you are working at your maximum capacity. This is because when we’re sprinting the heart rate doesn’t catch up right away, so there may be a delay in your HR reading.

Interval 16 – Cool Down

55% MHR / HR Zone 1

85 RPM, flat road.

THE END! YOU DID IT!

Now, follow up that torturous ride with a good stretch and as much water as you need.

Written by Mio Blogger and Certified Spinning® Instructor, Sydney D’Agostino.

 

 


Categories: Fitness & Endurance Training, Heart Rate Training