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Spinning is one of the few intensive cardiovascular workouts that you can use to train for just about anything – from ice hockey to football to swimming.  This 45 minute spinning routine , which involves pedaling a stationary bike with a heavy wheel have become very popular because they are effective and offer a completely different approach to intensive low impact workouts. The spinning workout also features a wide range of routines and drills that can be tailored to target specific muscles in the body to achieve a desired result.  If you would like to use spinning to exercise for rock or hill climbing, then the hill drill is a 45 Minute Spinning Routine you should get familiar with.

 

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How to – The Best Indoor 45 Minute Spinning Routine

Hit the Right Height
“The biggest mistake people make is to set the bike seat too low,” Uresti says. When pedaling, the leg should be bent about 25 degrees at the bottom of the rotation. “This relieves your quads from doing all the work.”

Get Up, Stand Up
When doing fast-paced runs, stay seated. To add intensity, lift your butt off the saddle for a few seconds. For hill climbs and slow jogs with heavy resistance, stand up and hold the front of the handlebars, keeping hips over the saddle to work your core, legs, and butt.

Move to the Music
Good music can make any ride better, as long as you match your pedal stroke to the beat. “Keep pace first, then add resistance,” Uresti advises. Try riding to your favorite song: Pedal fast enough to stay with the beat, then add a quarter turn of resistance every 30 seconds, five times in all.

Don’t Ignore Your Upper Body

Why should your legs and butt have all the fun? Adding some targeted strength moves for your arms, chest, back, and shoulders transforms your ride into a total-body workout. Keep your pedal speed at a moderate pace, using enough resistance to slow down but not so much that you can’t move your legs without also wiggling the rest of your body. Do two sets of 20 reps of each move, using two- to three-pound weights.

Reverse Biceps Curl
Hold a weight in each hand, elbows bent at shoulder level, weights in front of face, palms out. Bend elbows to straighten arms parallel to floor. Repeat.

Triceps Pull Down
Hold a weight in each hand and extend arms overhead, palms facing in. Bend elbows, lowering weights behind head, then extend arms overhead and lower elbows to chest height (weights in front of face). Return to start and repeat.

The 45-Minute Interval Indoor Cycling Workout

Rique Uresti’s favorite indoor cycling motto? “Tight wheel, tight body.” His 45-minute session cranks up resistance while adding speed intervals for a high-intensity workout.

 

Minutes	What to Do	Speed (rpm)	Tension
0 to 5	Warm up; stay seated	100	Light, slowly increased to moderate
5 to 10	Increase resistance; rise out of saddle	70	Moderate
10 to 12	Decrease resistance; stay out of saddle	110	Light to moderate
12 to 15	Keep resistance; sit in saddle	120	Light to moderate
15 to 17	Increase resistance; stay out of saddle	80	Moderate
17 to 19	Keep resistance, double pace; stay out of saddle	120	Moderate
19 to 21	Keep resistance, decrease pace; sit in saddle	80	Moderate
21 to 22	Keep resistance, double pace; rise out of saddle	120	Moderate
22 to 25	Decrease resistance; sit in saddle	100	Light
25 to 30	Increase resistance for heavy climb; rise out of saddle	70	Heavy
30 to 35	Decrease resistance; do seated arms workout	80	Light to moderate
35 to 40	Increase resistance; rise out of saddle	100	Light to moderate, slowly adding resistance
40 to 45	Cool down; sit in saddle	80 to 100	Light

The hill drill spinning workout integrates simulated hill climbs that last between 5 and 10 minutes with bursts of resistance changes to keep your heart rate at between 80 and 70 percent.  During the  45 minute spinning routine workouts, your instructor will prompt you to change resistance and inclination of the bike to simulate hills and plains, and utilizes the spin bike’s gears to make riding more challenging for the targeted muscles in the legs, thighs, back and core (abs).  This is a very entertaining and engaging way to prepare for hill climbing that you should consider.

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