Here is a really simple Spinning interval workout that I call “the ladder.” Work interval times increase in duration, peak, then come back down. Rest intervals are short and sweet, giving you enough time to get your heart rate down before you do it all over again.

Equipment Needed:
Spinning Bike

 Total Time: 45 Minutes

 Warm Up: Built into workout.

10-Minute Warm Up (heart rate should be around 60-65% by the time you start intervals)
2-minute seated acceleration; moderate resistance
1-minute rest (release resistance)
4-minute seated acceleration; moderately heavy resistance
1-minute rest
6-minute seated acceleration; moderately heavy resistance
1-minute rest
6-minute seated acceleration; heavy resistance
1-minute rest
4-minute seated acceleration; heavy resistance
1-minute rest
2-minute standing/climbing acceleration; heavy resistance
1-minute rest
5-minute standing/climbing acceleration; heavy resistance

Cool Down

Have a question about an exercise? Check the Exercise Glossary.

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