EASY SPIN SESSION

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
4 mins easy
Level 1
80rpm
Build Up
30 secs easy to moderate
Level 2
80rpm
 
30 secs easy
Level 1
80rpm
 
30 secs moderate
Level 3
80rpm
 
30 secs easy
Level 1
80rpm
 
30 secs moderately hard
Level 4
80rpm
 
30 secs easy
Level 1
80rpm
 
30 secs hard
Level 5
80rpm
Recovery
2 minutes easy
Level 1
by feel
Core 1
4 mins moderate
Level 3

80rpm
 
1 min easy to moderate

Level 2
80rpm
 
3 mins moderate
Level 3
80rpm
 
1 min easy to moderate
Level 2
80rpm
 
2 mins moderately hard
Level 4
80rpm
 
1 min easy to moderate
Level 2
80rpm
 
1 min hard
Level 5
80rpm
Recovery
2 minutes easy
Level 1
by feel
Core 2
5 x 1 min efforts
Level 4

80-90+rpm
(1 minute recovery)
Level 1
80rpm
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 that are suited to your level of ability and replace 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 / 90+ rpm (test higher as you get fitter).
VARYING INTERVALS: Where the above interval is standard, you can vary this around for varying purposes. Eg: Hills to big gear wind-up used in moderate session (30sec out of seat but easy, 30 sec out of seat up cad perhaps around 70 rpm, 30 sec in seat level 4 / 80 cadence, 30 sec hard in level 5 / 90+ cadence. Eg: This 2 min variable could be repeated 3-4 times with a 2 min moderate easy recovery at Level 1 / 80 cad.
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.
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