How to Spin Fast

An indoor cycling workout, also known as spinning, is led by a fitness instructor who guides you through a ride that contains various terrains and speeds. A fast-paced spin, called a sprint, is an all-out effort for a short duration to challenge your endurance. The flywheel on the bikes spin smoothly so you are able to concentrate on your pedaling, breathing and speed. For fast spinning to be safe, you need a properly adjusted bike along with the right amount of resistance and cadence.

Instructions

    • 1

      Adjust the spin bike seat height so that when your feet are in the pedals, you have a slight bend in your knee at the bottom of the pedal stroke. At the top of the stroke, your knee should not go above the level of your hip.

    • 2

      Slide the seat forward or backward to fit your body. Position the seat from the handlebars at a point that keeps your shin in a vertical position at the top of the pedal stroke.

    • 3

      Set the handlebars on the highest setting if you are a beginner, or lower if you have experience on the spin bike and are comfortable leaning forward.

    • 4

      Warm up with a five-minute cycle at a low to moderate pace with light resistance on the flywheel. Gradually increase the resistance as you near the end of your warmup so you feel as if you are pedaling at a moderate effort.

    • 5

      Move your hands to the farthest handlebar and stand up. Pedal strong and fast as you push against the resistance. Remain standing for your sprint, or return to a seated position and pedal at a cadence between 90 and 110 revolutions per minute.

    • 6

      Increase the resistance on the flywheel if you are spinning faster than 110 rpm, as the wheel is doing all the work instead of you. Decrease the resistance if you are unable to cycle at a minimum of 90 rpm.

    • 7

      Spin fast, sprinting up to 30 seconds. Breathe deeply as you sprint to keep the oxygen flowing to your legs. Sit tall with your chest high, head up and heels down. Reduce your speed and cycle on a flat road to recover between one and three minutes before you sprint again.