My Indoor Alternate Workout – The Spin Bike

I saw this on post Twitter a while ago, and immediate could relate to this workout, as I did this during the dark wet cold days of the English winter! Especially during the Pandemic of 2020-2021!

I still do the occasional indoor spin bike workout.

Coming from Montreal Canada, when tracks were closed in the winter months, we would use the indoor stationary bikes to emulate a track workout, followed by Circuit training! Today, my basic indoor spin bike workout would be:

• 10 min warm up, building up speed/RPM over time
• 10 sets of 15 sec hard / 45 sec easy with timer
• 10 min cool down

Total is 30 min. I use the Gymboss (now a free app on iPhones or Android, with ads) to beep every 15-45 (also called EMOM… Every Minute On the Minute). Instead of waiting for the timer, you could count 30 cycles on one of your feet, so this would be 120 RPM.

Okay, it’s nowhere near the 4 or 5 strides per second you need on the track for a decent 100m, but it’s better than nothing. In fact, World-Class Sprinters attack ground to maximize impact forces and speed. So turnover is good, but you better have the strength at ground contact if you want to run fast. Really fast.

If you need to increase the volume, that’s easy to do on all parts of the workout.

• 12 min warm up, building up speed/RPM over time
• 20 sets of 15 sec hard / 45 sec easy with timer
• 12 min cool down

The above totals 44 minutes.

You can do this workout to music or podcasts.

Of course, be sure to check out my Woodway Curve Treadmill workout if you have access to one!

No excuses!