Spinning
Trains cardio. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app logs the distance and the time, and remembers every session.
In the programs
None of our programs use Spinning
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a cardio exercise that is, there are 6 on the Cardio page.
Technique
How to do Spinning
- Adjust the saddle so it sits at hip height when standing beside the bike, and set the handlebars to a comfortable position. Sit on the saddle and secure your feet in the pedal straps or clips.
- Begin pedaling at a comfortable cadence with light resistance to warm up.
- Increase the resistance and vary your effort, alternating between seated pedaling, standing climbs, and faster intervals as desired.
- Continue for the desired duration, then gradually reduce the resistance and pedal easily to cool down.
Form cues
Getting it right
- Keep a slight bend in your knee at the bottom of each pedal stroke; adjust the saddle if your leg locks out or stays too bent.
- Breathe steadily and settle into a rhythm, increasing intensity gradually.
- Keep your core engaged and avoid slumping your weight onto the handlebars.
- Pedal in smooth circles, pulling up as well as pushing down, to engage your hamstrings and calves.
Substitutes
Swap Spinning for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Spinning for you
Durata logs the distance and the time, and keeps last session's figures in front of you, so you always know what you are chasing. That works on any of our 50 free programs, or on a session you put together yourself.