STATIONARY BIKE
Indoor cycling classes offer fat-blasting, calorie-scorching, leg-sculpting workouts in a competitive yet social setting. Top instructors designed these routines for the days you can't make it to class. Just bring your own beats and start pedaling!
Follow the simple, effective warmup below before you start the hill and sprint workouts on the next page, advises Self, who put together all three. Use the RPE (rate of perceived exertion) scale of 1 to 10 to determine how hard you are working: 1 = easy, 5 = moderately challenging (hard to sustain for more than three minutes), 10 = extremely challenging (an effort you couldn't sustain for more than 60 seconds). Resistance is indicated at four levels: light, moderate, heavy, and very heavy. Speed is slow (40-60 rpm), moderate (70-80 rpm), fast (85-100 rpm), and maximum (100+ rpm).
STUCHLIK'S POWERHOUSE SPIN FUSION
TIME: ABOUT 20 MINUTES
Adapted for the stationary bike by Stuchlik, the format of this workout is simple but effective: warmup, endurance, strength, power, recovery.
WARMUP: 4-6 MINUTES
• Keep one foot on the pedal and the other off and out of the way. Spin for 1 min. with one leg. Switch to opposite side for the same amount of time. Repeat two to three times.
HIGH GEAR: 4 MINUTES
• Dial it up to major resistance. Spin in high gear for 4 min.
POWERHOUSE: 4 MINUTES
• Amp up to a big gear effort with very high rpm for 4 min. Aim to reach 82% to 92% of your maximum heart rate.
RECOVERY: 4 MINUTES
• Slow the pace and reduce resistance for a 1-min. recovery, followed by a 1-min. sprint. Repeat.
ROLLING HILLS WITH FLATS
TIME: ABOUT 27 MINUTES
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