Moderate spin guide
There are different ways to determine levels (different resistances on gym bikes, different gears on cycles, and different manual assessments on spin bikes). For the purpose of these sessions, a simple rating system will be used for the level of resistance or gearing. Level 1 (easy), level 2 (easy-moderate), level 3 (moderate). level 4 (moderate - hard), level 5 (hard). The cadence will be standard. The samples provided however are only a guide, and all trainers should stay withing an exceptable range for there level of ability. Read 'Spinning Guide'
|
EFFORT |
GEAR |
CADENCE |
Warm Up |
5 mins easy then building |
Level 1 - 3 |
80-90 rpm |
Build Up |
1 min mod / up cad |
Level 3 |
90-100 rpm |
| |
1 min mod / up cad |
Level 3 |
100-110 rpm |
| |
1 mins mod up cad |
Level 3 |
110+ rpm |
Recovery |
30 sec easy |
Level 2 |
80 rpm |
| |
1 min mod / high cad |
Level 3 |
110+ rpm |
Recovery |
30 secs easy |
Level 2 |
80 rpm |
| |
1 min mod-hard / high cad |
Level 4 |
110+ rpm |
Recovery |
30 secs easy |
Level 2 |
80 rpm |
| |
1 min hard / high cad |
Level 5 |
110+ rpm |
Recovery |
2 minutes easy |
Level 1 |
by feel |
Drill |
30 sec left leg / 30 sec right |
Level 2 |
by feel |
| |
1 min together (hold form) |
Level 2 |
90+ rpm |
| |
30 sec left leg / 30 sec right |
Level 3 |
by feel |
| |
1 min together (hold form) |
Level 3 |
90+ rpm |
| |
30 sec left leg / 30 sec right |
Level 4 |
by feel |
| |
1 min together (hold form) |
Level 4 |
90+ rpm |
Recovery |
2 minutes easy |
Level 1 |
by feel |
Core 1 |
5 mins moderate |
Level 3 |
100+ rpm |
| |
1 min easy to moderate |
Level 2 |
80-90rpm |
| |
4 mins moderately hard |
Level 4 |
100+ rpm |
| |
1 min easy to moderate |
Level 2 |
80rpm |
| |
3 mins moderate hard |
Level 3 |
100+ rpm |
| |
1 min easy to moderate |
Level 2 |
80rpm |
| |
2 mins moderately hard |
Level 4 |
100+ rpm |
| |
1 min easy to moderate |
Level 2 |
80rpm |
| |
1 min hard |
Level 5 |
100+ rpm |
Recovery |
2 minutes easy |
Level 1 |
by feel |
Core 2 |
30 sec out of seat |
Level 5 |
by feel |
| |
30 sec out of seat / up cad |
Level 5 |
80rpm |
| |
30 sec hard / up cad |
Level 5 |
110 rpm |
| |
30 sec hard / up cad |
Level 5 |
sprinting |
Recovery |
1 minutes easy |
Level 1 |
by feel |
RPT |
30 sec out of seat |
Level 5 |
by feel |
| |
30 sec out of seat / up cad |
Level 5 |
80rpm |
| |
30 sec hard / up cad |
Level 5 |
110 rpm |
| |
30 sec hard / up cad |
Level 5 |
sprinting |
Cool down |
5 mins easy |
Level 1 |
by feel |
Stretching |
5+ minutes |
Passive |
Easy |
Note: Where the Core 1 and Core 2 part is listed, this is the main or harder parts of your training session. Spice your sessions up by trailaing some different Core variables. Below are some samples, pick some then adjust them to suit your level of ability then subsitute them in the above format.
Core variables
TIME TRIAL: Pick a time trial distance, or time (one that you will repeat in later sessions). EG: 5 minute Time Trial in Level 3 at 80 rpm finishing stronger if possible (record your distance).
STANDARD INTERVALS: Pick an interval time, and an interval recovery. The gearing and intensity should be appropriate to the effort (short effort = higher level and higher cadence if appropriate). EG: 5 sets of 1 minute intervals at Level 4 / 90 cadence, with a 1 minute recovery at Level 1 / 80 cadence.
HIGH CADENCE INTERVALS: Where the standard interval has a set level of resistance repeated, the high cadence set could be done in a similar fashion without the emphasis on resistance, but on high cadence. Eg: 5 x 1 min intervals at Level 3 / 100 rpm.
VARYING INTERVALS: Where the above interval is standard, you can vary this around for varying purposes. Eg: 'Hills to big gear wind-up used above (30sec out of seat, 30 sec out of seat up cad, 30 sec in seat level 5 / 100 cad, 30 sec sprint at level 5 / in high cad. Eg: This 2 min variable could be repeated 5 times with a 2 min easy to moderate recovery at Level 2 / 80+ cad. Be creative!
DECLINING SETS: This is where the set begins with a longer effort then decreases in duration to finish with a shorter effort. This will generally include an increase in resistance and cadence approaching the final effort. A set declining from 4 mins down to 1 min is provided in the above session. Getting fitter, begin the set with a 5 minute interval.
PYRAMID SETS: This is where you start out shorter, increase, then decreas again. EG: 1 min Level 5 / 80 rpm (1 min recov), 2 min Level 4 / 80 rpm (1 min recov), 3 min Level 3 / 80 rpm (1 min recov), 2 min Level 4 / 80 rpm (1 min recov), 1 min Level 5 / 80+ rpm.
DECLINING RECOVERY: Try doing one of the interval sets listed above with declining recovery. You are going to hate me for this one. EG: 2 min effort in Level / 80+ cad ( 2 min recov), 2 min effort in Level / 80+ cad ( 1&1/2 min recov), 2 min effort in Level / 80+ cad ( 1 min recov), 2 min effort in Level / 80+ cad ( 30 sec recov), 2 min effort in Level / 80+ cad ( 15 sec recov).
COMPILATIONS: Try doing a compilation of the above. EG: THE BIG PYRAMID - 1 min Level 5 / 80+ rpm (1 min recov), 2 min 'Hill to big gear wind up' (1 min recov), 3 min time trial (1 min recov), 2 min 'Hill to big gear wind up' (1 min recov), 1 min Level 5 90+ rpm.
