How to Do VO2 Intervals on a Spin Bike

If you are doing aerobic training intervals on a spin bike, you can increase your lung capacity. These intervals are often called VO2s. They're difficult, but they are short and make you feel great afterwards. Try this workout the next time you're on a spin bike.

Instructions

    • 1

      Stretch for 5 to 10 minutes.

    • 2

      Get onto your spin bike and warm up at an easy pace for 15 to 20 minutes. Slowly increase your resistance.

    • 3

      Increase the resistance on the bike so that your cadence is about 80 to 90 revolutions per minute. Go hard for 3 minutes! You can alternate between standing and sitting if you choose, but don't stand the entire time.

    • 4

      After 3 minutes, decrease your resistance and slow down for 4 minutes. Allow your heart rate to decrease.

    • 5

      Repeat the intense 3-minute interval and 4-minute rest two more times.

    • 6

      After this second set, you'll be very tired. Spin at a slow pace until your heart rate returns to normal.