No matter the weather condition, indoor spinning can go on which makes it a really popular option when it comes to selecting only one home gym equipment. It also helps that it takes up very little space in your home and is easy on the knees. Of course, nothing compares to the feel of the smooth road or bumpy gravel under your tires when you’re cycling outdoors. However, it is a smart way to train because indoor cycling will always be a constant and available option, allowing you to track your intensity with metrics such as Watt and RPMs. You can really strengthen your overall fitness level and muscle fibres, which will definitely translate to a higher success rate when you get a chance to head outdoors.

First, make sure your spin bike is set up right, and a good rule of thumb would be to stand next to your bike, and adjust the seat to your hip height. Once you’re clipped in and in the saddle, make sure your knee is at about a 90-degree angle, and the kneecap is directly over the ball of the foot or just below the toe line. 

Familiarize yourself with the lingos. First position is often seated in the saddle with your hands on the handlebars, and other common lingos are ‘running’ - with your hands resting lightly on the bar closest to you for balance, and ‘standing sprint’ - with your hips back over the saddle and your hands on the ends of the bars furthest from you.

Finally, decide on what aspect you want to train on - Speed? Endurance? Strength? 


This 30 minute workout is a sure fire way to burn calories. It is designed for high accelerations at low to moderate resistance. 

  • Warm up for 3-minutes at a light to moderate pace in the saddle and in the standing sprint position.

  • 30-second sprint followed by 30-second easy cycle; alternating for 6 minutes

  • 3-minute at moderate pace in saddle or standing sprint position

  • Repeat previous 2 steps for a total of 3 rounds

  • 3-minute cool down at an easy pace


Training your endurance means training to push on even when you are feeling fatigued, so this 45-minute workout is designed to build your stamina. This workout is more suitable for advanced riders.

  • 5-minute warm-up at light or moderate pace

  • 60-second push in the saddle between 80-100RPMs at moderate resistance (60% of your maximum effort)

  • 30-second recovery

  • 90-second push in the saddle with a little more resistance than previous internal; maintain 90 RPMs

  • 120-second push with a touch more on resistance; maintain at least 80 RPMs

  • 5-minute recovery

  • Repeat drill sequence and recovery 3 more times

  • 5-minute cool down


This workout requires you to gradually increase your bike’s resistance or cadence (total number of steps you take per minute). It will help build strength in your legs and lower body, strengthening your calves, hamstrings and quadriceps. Additionally, it can work the muscles in your core, back, and glutes. 

  • 8-minute warm-up at light to moderate pace

  • 2-minute cadence increases; start at 90 RPMs and increase your resistance one level every 30-seconds, aiming to end at 120 RPMs

  • 6-minute resistance increases; spin at 90 RPMs and increase your resistance one level every 30 seconds (if you dip below 90 RPMs, stop increasing resistance and hold until end)

  • 3-minute recovery

  • Repeat drill sequence and recovery 2 times

  • 5-minute cooldown

We used as reference. 

Stay fit and healthy always!

Gymsportz Team