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Indoor Cycling Drills at SpinCycle

Indoor Cycling Warm-Up Drills

Warm-Up with Increasing RPM Sets

a) Spin at your selected rpm at zone 1 to 2 intensity for 5 minutes

b) 3 to 5 sets of 15 minutes in the following sequence:

  • 1 minute at 90 rpm
  • 1 minute at 100 rpm
  • 1 minute at cadence above 100 rpm
  • 2 minutes at preferable rpm to recover at zone 1 intensity.

Spin-Up Drills for Indoor Cycling

A 60 to 65-minute Spin-Ups Set

a) Warm up

  • 5 minutes easy spinning at 90 rpm.
  • 5 minutes alternate 30 seconds at 100 rpm and 80 rpm.
  • 5 to 10 minutes, easy riding at a cadence above 95 rpm.

b) Main Set

  • 8 repetitions of 30 seconds maximum rpm spin up, zone 1 to 2 intensity, RPE 12 to 14, Critical Power 90.
  • 4 minutes 30 seconds rest interval

c) Cool-Down for 5 minutes.

Indoor Cycling Sit-Stand Interval Drills

5-minute Sit-Stand Interval Set

  • Warm-up
  • Pedal at a cadence of 90 rpm, at 80% effort for 2 minutes
  • Without recovering, stand and pedal for 1 minute, switching to a slightly harder gear at 100% effort.
  • At the end of your 1 minute of standing, move back to your seated position.
  • Spin for another 2 minutes at 90rpm and 80% exertion.
  • Recover for 2 minutes
  • Repeat 4 to 5 times.
  • Cool down.

Indoor Cycling Single-Legged Drills

It is a recovery ride workout that maintains focus on pedaling technique and stamina.

  • Do 6 repetitions of One-leg solo ride for 30 minutes.
  • 1 min 30 sec left leg, 1 min both legs
  • 1 min 30 sec right leg, 1 min both legs

  • Do 4 repetitions of a Quick switch for 32 minutes.
  • 1 min 15 sec left leg, 45 sec right leg, 2 min both legs
  • 1 min 15 sec right leg, 45 sec left leg, 2 min both legs

  • Do 3 repetitions of Descending time, increasing effort for 36 minutes.
  • 2 min left leg, 2 min right leg, 2 min both legs at 70% effort
  • 1 min 15 sec left leg, 1 min 15 sec right leg, 1min 15 sec both legs at 80% effort
  • 45 sec left leg, 45 sec right leg, 45 sec both legs at 90%

Sprint Drills for Indoor Cycling

High Tension Sprint Drill Set

  • Begin at a fast cadence above 95 RPM.
  • Add as much resistance to the trainer before you begin sprinting, however, stay above 75 RPM.
  • Hammer hard and increase the RPM’s. However, in spite of the tension, remain seated.
  • The first three high tension sprints should be short, approximately 15 to 20 seconds.
  • Drop tension and recover.
  • Resume and push hard through 30 to 45 seconds.

Indoor Cycling Hills and Climb Drills

60 minute Hill Workout

Warm up

  • 5 minutes easy spinning with cadence above 90 rpm, Zone 1 to 2.
  • 5 minutes alternating between 30 sec seated and 30 sec standing at zone 2 to 3.
  • 6 minutes (seated) alternating between 1 min right leg and 1 min left leg at 80% effort at zone 1 to 2 intensity.

Main Set

Make 4 repetitions of 3 minutes, seated at 70 RPM, slowly hammer to a maximum effort by the last three-minute interval. Energy ranges from zone 2 to 5. Take 1 minute of easy spinning between each shot.

  • 2 minutes were spinning at zone 1 to 2 intensity with cadence above 90 RPM.
  • Make 4 repetitions of 3 minutes; start with 2 minutes seated while using a harder gear (more tension) than in the initial set.
  • After 2 minutes seated, bump the tension up and stand for the last 1 minute. Effort/ workload ranges from zone 3 to 4.

Take 1 minute of easy spinning between each effort.

Cool-Down

Take 7 minutes of easy spinning for recovery, zone 1.

Indoor Cycling Intervals and High-Intensity Interval Training Drills

Interval Training Set

  • Warm-up for 10 minutes.
  • Push at maximum effort for 30 seconds.
  • Easy spinning for 60 seconds.
  • Make 4 repetitions
  • After the final interval, engage in an easy spinning for 4 minutes.
  • Repeat the entire sequence 2 more times for a total of 3 interval sets
  • Cool down for 5 minutes.
  • 45 to 55 minutes Descending Interval Set

Warm-up for 10 minutes

  • 45 sec all-out fast, 4 minutes 15 sec easy spin
  • 40 sec all-out fast, 4 minutes 20 sec easy spin
  • 35 sec all-out fast, 4 minutes 25 sec easy spin
  • 30 sec all-out fast, 4 minutes 30 sec easy spin
  • 25 sec all-out fast, 4 minutes 35 sec easy spin
  • 20 sec all-out fast, 4 minutes 40 sec easy spin
  • 15 sec all-out fast, 4 minutes 45 sec easy spin
  • Cool down for a couple of minutes.

Indoor Cycling Lift Drills

25 to 30 minutes Jumps Set Workout

  • 5 to 10 minutes warm up.
  • 1 set of 10 -15 Jumps for 30-45 seconds
  • 15 to 30 seconds rest.
  • 1 set of 10-15 Jumps for 30-45 seconds
  • 15 to 30 seconds rest
  • 1 set of 10-15 Jumps for 35-45 seconds
  • 15 to 30 seconds rest
  • 1 set of 10-15 Jumps for 35-45 seconds
  • 5 to 30 seconds rest
  • 1 set of 10-15 Jumps for 35-45 seconds
  • 5 to 10 minutes of cooling down

The number of sets performed in Jump Set workout should be 5 to 10 sets.

Indoor Cycling Endurance Drills

Endurance Cycling Set

  • Warm-up for 5 to 10 minutes
  • Begin fast at 100 RPM for 1 minute, at 60% effort.
  • 30 seconds of recovery.
  • Resume at 90 RPM and reload for 1 minute 30 seconds.
  • 30 seconds of recovery.
  • Reload to 80 RPM with a touch of more resistance for 2 minutes.
  • Recover and repeat with a similar drill.

Cool-down Drills for Indoor Cycling

The following are some cool-down routines for indoor cycle training:

  • Clipped-In Forward Fold

This technique targets your calves and your thighs’ back.

  1. Clip both of your feet into the cycle bike’s pedals and at the same level.
  2. Hold both handle ends and drop the elbows to bar while you stand up out of the seat/ saddle.
  3. While shifting your hips back over the saddle, drop your heels down to the floor.
  4. Bend the waist forward and let your head and chest descend toward the bars.
  5. Keep your spine lengthened and pull your shoulders away from your ears. Hold for a period and switch your back foot forward and vice versa repeatedly.
  • Chest Opener

It targets your abs and chest.

  1. Clip your feet into the pedals and at the same level.
  2. Stand out of the saddle with knees locked
  3. Forward your hips to the bars and your toes pointing to the floor.
  4. Pull your shoulders away from your ears as you curve your back and directly stare upwards. Hold for a period of your preference and bring your back foot forward and vice versa for several repetitions.
  • Hamstring (Standing) Stretch
  1. Stand on either side of the saddle with your feet facing the bars.
  2. Carefully swing the left leg up and have your heel on the bars.
  3. Using your right hand grab the inside of your left foot.
  4. Gently pull your chest toward the raised leg and hold for as long as you like.
  5. Repeat the process to the right leg but ensure that you reach with your left hand.
  • Figure-Four (Standing) Stretch

This stretch targets the butt.

  1. Stand on either side of the seat with toes pointed toward the bars.
  2. Place one hand on the bench and the other on the bars.
  3. Bend your right knee and place your left ankle above your right knee, then, bend your standing knee and bring your hips back. Hold for a period of your preference and repeat on the opposite side.
  • Quad Stretch

This stretch is felt on the front of your thighs and hips.

  1. Begin by standing on either side of the saddle with your toes pointing toward the bars.
  2. Place your right hand on the handlebars and shift your weight into the left leg as you kick your right heel toward your right cheek of your butt. Your left knee should be pointed towards the floor.
  3. Grasp the outside of the foot with your right hand, and pull it to your butt while keeping your hips square. Hold the position for a period of your preference and repeat on the opposite side.

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