compound · Cardio
Spin Bike Intervals
Spin Bike Intervals is a compound cardio movement for full body, using Spin Bike. It also works quads and glutes. 8 sets of 1 min on / 1 min off, 1 min rest.
- Primary muscle
- Full Body
- Equipment
- Spin Bike
- Difficulty
- Intermediate
- Sets and reps
- 8 × 1 min on / 1 min off
- Rest
- 60s
- Force
- push
How to do it
- 1Set up
Saddle at hip height, resistance knob within reach, cleats or cages tight.
- 2The cue that matters
Out of the saddle on the work interval, sit and spin light to recover.
- 3Work it
8 sets of 1 min on / 1 min off, resting about 1 minute between them.
Muscles worked
Full Body does most of the work. Quads and glutes take the rest.