Training Tips


Take your fitness routine up a notch with our collection of training tips. Whether you’re a beginner looking to get started, or an advanced rider trying to reach a goal, we’ve got you covered.


Keep It Safe [Adobe PDF]

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

Beat the Heat [Adobe PDF]

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


Spinning Program Fundamentals

Bike Setup [Adobe PDF]

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

Hand Positions and Core Movements [Adobe PDF]

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

Spinning and Heart Rate Monitors [Adobe PDF]

An overview of heart rate training in the context of the Spinning program.

Target Heart Rate [Adobe PDF]

How to find your target heart rate through heart rate monitoring and other techniques.

Aerobic Base Building [Adobe PDF]

An overview of the importance of aerobic base building in the context of the Spinning program.

Sprinting [Adobe PDF]

An advanced Spinning program movement - sprinting.

Cadence Ranges [Adobe PDF]

An overview of the recommended cadence ranges for simulating different types of terrain in the Spinning program.

Cadence and Resistance with the Spinning Computer [Adobe PDF]

How the Spinning Computer can help you ride within the right parameters to reach your goals, whether you ride to lose weight, tone up or train for a race.

Goal Setting [Adobe PDF]

An organized approach to setting goals and achieving success.

High Intensity Training [Adobe PDF]

How to exercise effectively at the upper end or beyond your aerobic training zones.

Mental Training [Adobe PDF]

Master relaxation, focus and awareness, and flow in your Spinning workouts.

Music in Your Spinning Class [Adobe PDF]

Use music to motivate, inspire, and power-up your Spinning classes.

Hill Climbing in Spinning Classes [Adobe PDF]

Simulating hills helps to develop cardiovascular strength and muscular power while overcoming resistance.


Energy Zones

Check out the Energy Zone™ Heart Rate Chart here.

Endurance Energy Zone™ [Adobe PDF]

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

Interval Energy Zone™ [Adobe PDF]

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

Race Day Energy Zone™ [Adobe PDF]

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™ [Adobe PDF]

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™ [Adobe PDF]

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



Hydration 101 [Adobe PDF]

A guide to staying properly hydrated for health and fitness.

Nutrition [Adobe PDF]

General nutrition suggestions for improved overall health and fitness.

Energy Shortages [Adobe PDF]

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



Picking a Cycling Shoe [Adobe PDF]

How to pick a cycling shoe for the Spinning program.


Weight Loss

Weight Loss Tips [Adobe PDF]

A few tips for taking losing weight and keeping it off.

Staying Motivated [Adobe PDF]

How to stay motivated to stick to a fitness routine.

Avoid the "Holiday 10" [Adobe PDF]

How to avoid holiday weight gain.

SPIN Flex [Adobe PDF]

This is the answer for Spinning enthusiasts who want a complete total body workout.


Cross-Training and Stretching

Cross Training [Adobe PDF]

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

Pilates for the Spinning Program [Adobe PDF]

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

Spinning® and Core Training [Adobe PDF]

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

Stretching [Adobe PDF]

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

Hip Openers for Cyclists [Adobe PDF]

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

Yoga SPIN [Adobe PDF]

Blend two of today's most popular fitness activities, Yoga and Spinning, into one fluid and beneficial workout.


The Spinning® Program and Special Populations

Spinning and Your Pregnancy [Adobe PDF]

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

Postpartum Return to Spinning [Adobe PDF]

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

Knee Osteoarthritis in the Spinning Program [Adobe PDF]

A study confirms that the Spinning program can make your knee joints stronger, especially for those with osteoarthritis of the knee.

Spinning for Kids [Adobe PDF]

A review of the guidelines for teaching Spinning for Kids.



Escalada en Colina en las Clases de Spinning® [Adobe PDF]

En las clases de Spinning, nosotros ponemos la resistencia en la bicicleta para simular la escala en colina. Este tipo de instrucción desarrolla la fuerza cardiovascular y la potencia muscular aumentando la habilidad de los músculos para girar las manivelas mientras se vence la resistencia.

Cadencia y Resistencia [Adobe PDF]

Pedalear más rápido de 110 RPM a menudo causa que los participantes reboten en el asiento.

Contraindicaciones para el Programa de Spinning® [Adobe PDF]

Sin embargo, esto es porque los triatletas tienen equipos personalizados donde pueden colocarse en esta posición cómodamente. Sobre la Spinner®, esta posición hyperflexionada puede dañar la espalda y puede ser incomoda, particularmente para personas de baja estatura.

Spinning® y los Monitores de Frecuencia Cardíaca [Adobe PDF]

¿Por qué usar un monitor de frecuencia cardíaca?

El Entrenamiento Mental y el Programa de Spinning® [Adobe PDF]

El componente mental afecta directamente al potencial y habilidad física que uno tiene para poder concretar las labores de esfuerzo físico.



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