Do-It-Yourself Spin Interval Workout

During the first three months of the year, I perform short burst interval training once per week. This workout is designed for a Spinning bike but it adaptable to a treadmill, outdoor cycling, elliptical machine or rowing machine. Just copy and paste it to your phone in a Note or Email and use it.

This workout will be conducted in 45 minute sessions. You are free to modify it.
– Each is broken up into TWO segments.
– Intervals are best performed with a heart-rate monitor to assess whether you are hitting your high aerobic target and recovery.


A Man, his Spinner® and the Imaginary Road

Warm Up 5 minutes

Part 1: 15 Minutes

6x 15 second sprints
Recover 45 seconds

6X 30 second sprints
Recover 70 seconds

3 minute Break

Part 2: 20 minutes aprox.
60 second Intervals
Recover 90 – 120 seconds

Cool Down 5 – 10 minutes


How Interval Training Works

Interval training works both the aerobic and the anaerobic system. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.

It’s thought that by performing high intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This means athletes can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

Hit me up, if you have questions.
– Erwin

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