How to make the most of your spin class

Updated: Jun 5, 2020

Guide Your Ride with RPM

Tracking your cadence, or RPM, can help you guide your ride and provide instant feedback on your performance. If your RPM is extremely low (especially during an intense climb), you probably won't last long and should consider lowering your resistance.

Conversely, if you're going faster than 120 RPM, there's not enough spin resistance for you to be pushing the bike—the bike is pushing you. Make sure you have enough resistance to maintain control. Think back to the last time you rode a bike outdoors—it’s pretty tough to move super fast. By using the spin resistance to create your "terrain," your indoor ride more closely mimics a road riding experience where you'd hardly ever go above 100 RPM. If your bike doesn't have a cadence computer on the console, you can figure out RPM by counting your pedal strokes for six seconds and then multiplying by 10. Sixty to 80 RPM is a good general range for climbs. For seated or standing runs, aim for 90 to 110 RPM.

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