NEW Resistance Loading & Cadence Building
Loading and unloading resistance and cadence are great ways to spice up your classes while providing a challenging, engaging workout that will help your students to increase strength, endurance and cardiovascular fitness. Learn how to develop profiles that will keep your riders focused and excited by using different resistance loading and cadence building techniques.
NEW Creative Climbs
Challenge your riders with new ways to climb and they’ll enjoy the ride to the top. This workshop identifies, discusses and demonstrates several strategies for engaging, safe and fun climbs with techniques you can use in many class formats.
Learn a variety of aerobic and anaerobic options to design rides for cadence building, resistance loading, transition practice, and interval training. You’ll come away from this workshop with pre-designed profiles and the knowledge you need to create your own unforgettable rides.
An authentic cycling skill, sprinting challenges the body’s ability to attain and recover from high levels of power output. You learn the step-by-step techniques for preparing, cueing and executing flat road Sprints and Sprints on a hill with safety and efficiency.
Interval Energy Zone™
A favorite of Spinning® instructors and enthusiasts, experienced riders can achieve true fitness gains, enhanced performance and metabolism with the Interval Energy Zone™. This workshop defines three types of Interval EZ rides: aerobic, anaerobic and aerobic/anaerobic, and the right work-to-rest ratios.
Strength Energy Zone™
Seated and standing climbs are the main terrains of the Strength Energy Zone™. And because this zone includes anaerobic and aerobic work, it challenges lower body muscular endurance as well as the cardiovascular system — learn how to help your riders climb with more power, strength and mental stamina.
Race Day Energy Zone™
A Spinning® Master Instructor teaches you how to prepare your riders for a safe, high-powered Race Day Energy Zone™ ride — the ultimate challenge. A Race Day ride simulates a time trial, an all-out effort against the clock. It’s an opportunity to apply the Energy Zone training you and your riders have practiced to a peak performance effort.
Strength, Hills and Power
Deliver real fitness benefits for your riders. The Strength Energy Zone™ and climbing hills are great for building intensity and simulating outdoor cycling. During this workshop, you’ll advance your knowledge and skills with new techniques for hill climbs and learn about the physiological basis for training on hills.
Rating of Perceived Exertion: It's More Than a Feeling
Combining a rider’s rating of perceived exertion (RPE) with heart rate training helps strengthen the mind/body connection during exercise. You will learn about the history and science behind the RPE scale, ways to use and apply the RPE scale in your classes, and how to complement heart rate training with RPE.
Music, Movement, Motivation
Music is a powerful class element you can use to enhance the rider's experience — make your class more than just another ride. Learn to correlate music and rhythm with movement to elicit an emotional response. Remember — Certified Spinning® Instructors, you can check out a new Spinning playlist posted weekly!
Cadence, Heart Rate and Class Design
Understanding the relationship between cadence, resistance and intensity is key to coaching classes that meet riders’ training goals. Co-developed by the Spinning education team and cycling expert Joe Friel, this workshop teaches you to correctly use cadence and resistance as training variables.
Learn innovative techniques to help riders improve their fitness. This workshop covers the fundamentals of creating effective Spinning classes by considering the 4 Ps of class design — populations, purpose, planning and progression.
SPINPower® Personal Spinning® Threshold
Broaden your knowledge of the SPINPower® program by examining the various metabolic points during exercise to better understand threshold training, and learn how to use your Personal Spinning® Threshold to establish individualized SPINPower® Zones. Spinner® Blade IONs™ are required to host this workshop.
Aerobic Base Building
Learn the key components, importance and benefits of building an aerobic foundation for your riders. This workshop discusses the issues that Spinning® instructors face when introducing aerobic training to their members and presents effective ways to implement aerobic rides.
Heart Rate Training
This workshop provides an in-depth look at the five Spinning® Energy Zones™, complementary terrains for each zone, effective heart rate training ranges and health-screening preparation. (This workshop includes a 75-minute ride.)
Learn and understand the benefits of using a heart rate monitor and identifying effective heart rate training ranges. Then take an in-depth look at how to develop a periodized training plan using the various Spinning Energy Zones™. Note: This workshop is required for STAR 3 instructors.
High Intensity Training
Applied correctly, high intensity training can help riders overcome fitness plateaus and enhance overall fitness. But too much of it can cause overtraining and burnout. Come learn how, why and when to use high intensity training, and more importantly, when not to.
Profile Designs and Heart Rate Games
Improve fitness by focusing on how the body responds to both rest and stress, as muscle cells rebuild to slightly higher levels after each cycle of effort and recovery. Enhance your training knowledge so you can help riders achieve improved physiological adaptations. Learn new course designs, creative ideas, drills and techniques to use immediately in your Spinning® classes.
Contraindications to the Spinning® Program
Coach your riders through movements that will empower them to safely reach their goals. This workshop presents the biomechanical, physiological and even philosophical reasons why we don’t perform certain moves in Spinning® classes. Your instructor will also introduce acceptable modifications that achieve the same goals, and discuss alternative ways to be creative.
Spinning® Language and Visualization
Learn to communicate and coach effectively with descriptive images and metaphors that promote greater energy, confidence, focus and ability. You’ll be able to tap into your students' senses with vivid imagery and evoke an emotional response to jump-start their thinking — and your classes.
Mental Training: Approach and Skills
As we develop fitness and physical abilities, we also need to sharpen our mental edge for ultimate performance. Learn tools, techniques and skills to find a center with power, develop complete focus and practice calmness with strength.
Resistance training is a necessary component to any fitness program and a great complement to the Spinning® program. SPIN Flex is a combined format that uses flex bands, tubing and dumbbells to train the major muscles groups, paying special attention to the upper body. In this workshop you'll learn basic muscular anatomy and physiology, and you'll practice plenty of exercises. You'll also come away with sample SPIN Flex class formats that you can teach right away.
Spinning® and Core Training
Core training develops strength and stability in the body's core, which translates to more cycling power, improved balance and enhanced functional movement. This entry-level workshop explains the anatomy and biomechanics behind core training and provides dozens of basic standing, mat and stability ball exercises. Plus, you'll receive SPIN® Core class formats to integrate into your Spinning program class schedule.
In this workshop, you'll learn cycling specific asanas (yoga poses) that help elongate muscles, release tension, deepen the breath and improve posture. Plus, you'll receive Spinning and Yoga class formats that you can integrate into your Spinning program class schedule.