Safety

• Keep It Safe
  A guide to safety in the Spinning program—why certain movements are contraindicated and others are not.


• Beat the Heat
  How to avoid sun-related illnesses and avoid overtraining in the summertime heat.

Spinning Program Fundamentals

• Bike Setup
  A step-by-step guide to proper Spinner® bike setup and safety.


• Core Movements
  A description of the three core hand positions and five movements in the Spinning program.


• Spinning and Heart Rate
  An overview of heart rate training in the context of the Spinning program.


• Target Heart Rate
  How to find your target heart rate through heart rate monitoring and other techniques.


• Base Training
  An overview of the importance of aerobic base building in the context of the Spinning&erg; program.


• Sprinting
  An advanced Spinning program movement - sprinting.

Energy Zones

• Endurance Energy Zone™
  One of the five Spinning program Energy Zones, Endurance is designed to help students build a strong aerobic base.


• Interval Energy Zone™
  One of the five Spinning program Energy Zones, Interval focuses on anaerobic training.


• Race Day Energy Zone™
  One of the five Spinning program Energy Zones, Race Day simulates an intense "race" environment, allowing students to monitor training and gauge improvements in fitness.


• Recovery Energy Zone™
  One of the five Spinning program Energy Zones, Recovery allows students to experience "active" recovery in the context of a periodization schedule.


• Strength Energy Zone™
  One of the five Spinning program Energy Zones, Strength uses low cadence and high resistance (climbing) to build muscular strength and endurance.

Fuel

• Hydration 101
  A guide to staying properly hydrated for health and fitness.


• Nutrition
  General nutrition suggestions for improved overall health and fitness.


• Energy Shortages
  A handout that explores some of the factors (diet, hydration, overtraining, poor sleep) that can lead to low energy.

Gear

• Cycling Shoes
  How to pick a cycling shoe for the Spinning program.

Weight Loss

• Weight Loss Tips
  A few tips for taking losing weight and keeping it off.


• Staying Motivated
  How to stay motivated to stick to a fitness routine.


• Holiday 10
  How to avoid holiday weight gain.

Cross-Training and Stretching

• Cross Training
  How to use cross training to bust through fitness plateaus, boredom, overtraining and more.


• Pilates
  Highlights several Pilates movements to help cycling-enthusiasts increase flexibility and strength.


• SPIN® Core
  A new class format, SPIN® Core combines core training with Spinning program classes for a balanced strength and cardio routine.


• Stretching
  The importance of incorporating stretching into a Spinning program training schedule.


• Hip Openers
  Instructions for several yoga poses that may help cyclists increase flexibility, particularly in the hip area.

The Spinning Program and Pregnancy

• Pregnancy
  Q&A on participating in Spinning program classes during pregnancy.


• Post-partum
  A guide to returning to the Spinning program after pregnancy, along with a safety Q&A.