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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