Spinning

A high-energy indoor cycling workout performed on a stationary bike, typically in a class or structured interval format. Emphasises cardiovascular endurance, leg power, and calorie burn through varied cadence and resistance.

Instructions

1. Mount the spin bike and clip into the pedals (or secure feet with straps if clip-less).
2. Adjust the seat height so your knee has a slight bend (5–10°) when the pedal is at the bottom of the stroke.
3. Set the handlebar height at roughly hip level for an aggressive position, or higher for a more upright, comfortable ride.
4. Start pedaling at an easy warm-up cadence of around 80–90 RPM with light resistance.
5. Increase resistance by turning the resistance knob clockwise to simulate climbs or add intensity.
6. Follow the instructor’s cues (or a structured program) for intervals of high cadence, seated climbs, and standing climbs.
7. For standing climbs, shift your weight slightly forward, grip the handlebars firmly, and engage your core.
8. Cool down with 5 minutes of easy pedaling and reduce resistance gradually before stopping.

Tips

• Dial in your bike fit before the first session — poor seat height is the leading cause of knee pain in spinning.
• Keep your upper body relaxed; grip the bars lightly and avoid hunching your shoulders.
• Drive power through the entire pedal stroke (push down and pull back) rather than just stamping on the downstroke.
• Cadence matters: aim for 80–100 RPM for steady-state efforts and 60–80 RPM for heavy resistance climbs.
• Bring water — spin sessions are intense and you will sweat heavily.
• If you feel burning knee pain, reduce resistance immediately and reassess your seat position.