How to Build Strength Endurance for Riding on a Spin Bike

The spin bike is a great way to get in a fantastic workout when you don’t have the luxury of getting out on the roads, or when need to exercise before the sun comes up or after the sun goes down. In order to keep your workout varied and interesting, it’s good to work different aerobic systems while riding. The following strength endurance workout helps you build your strength endurance. Think of it as a weight workout on the bike. That’s how your legs should feel after the workout--like you just finished a tough session in the gym.

Instructions

Difficulty: Moderately Challenging

1. Stretch for 5-10 minutes and then hop on the spin bike and start spinning.
   
2. Warm up at an easy pace on the spin bike for 15 minutes, using gentle resistance. You want to warm up the muscles and slowly wake up your heart.The warmup will get blood pumping through your system.
3. Start the first of three 10-minute intervals by increasing the resistance to the point where your cadence is 50-60 revolutions per minute. This should feel hard but not so hard that you can’t pedal smoothly. Be sure to maintain good form in the upper body, letting the legs do all the work.
4. Avoid pulling with your arms. Your heart rate will slowly increase but you should not feel out of breath. Be sure to pedal all the way through the 360 degree stroke, both pulling up AND pushing down, staying smooth. It should feel like you’re grinding up a steep hill, and really good music helps a lot at this point.
5. After 10 minutes, let up on the resistance so that you can spin easily for a 5-minute recovery.
6. Increase resistance again to the same pressure as the first interval and repeat it two more times: 10 minutes hard, 5 minutes easy.
7. Cool down for 10 minutes at a very easy spin with little to no pressure.
8. Slowly get off your spin bike and stretch for 10 minutes.

Tips & Warnings

• Strength Endurance (SE) work is good to do in the early season in order to build strength. This helps build your stamina for the long season ahead. You will most likely feel some soreness the day after this workout, which is fine. However, you should not feel any pain. If you do, stop. You don’t want your cadence to be so slow and hard that you feel like you’re ripping your knees off. Be sure you have correct form and aren’t moving all over the bike. Just your legs should be moving and feeling strong and steady.