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The Hub / Trending / 3 Ride Drills to Try During Your Next Workout Class


3 RIDE DRILLS TO TRY DURING YOUR NEXT WORKOUT CLASS

January 3, 2024


IT’S TIME TO PUMP-UP THE INTENSITY

Interestingly, the first Ride indoor cycling classes were held in Crunch gyms in
New York. By 1994, spin made national news on Rolling Stone Magazine’s “hot list
as the ‘hot exercise’ you need to try.” Fast forward to today, and the trend is
still spreading like wildfire.

Ride class is an excellent option for young professionals, busy parents, and
those in more extreme climates. Indoor cyclists boast complete control of their
resistance and revolutions per minute (RPMs), and indoor cycling is a low-impact
way to effectively challenge your aerobic and anaerobic energy systems.

Let’s explore three spin drills to try during your next workout to ramp up the
intensity and fully embrace the benefits of indoor cycling.


1. SURGES

Surges in Ride drills are a great way to increase your power and speed on the
bike. They involve pushing yourself hard for a short time and then transitioning
into a recovery period. In short, it’s a quick increase in pace and effort.
Giving it your all during the surge is essential to get the most out of it.

It helps to use a heart rate monitor to ensure you are pushing yourself hard
enough. Surges can be done with intervals of varying lengths, depending on the
goal. They can also be done with sprints or hill climbs. It’s a great way to mix
up your training and challenge yourself differently. It’s essential to note that
a surge doesn’t mean an all-out effort. It shouldn’t over-exhaust you to the
point of needing a full recovery. Instead, it is at 80-90% of your all-out
pedaling pace and intensity and requires only a short recovery period.

HOW TO COMPLETE A SURGE

To perform a surge on a stationary bike, remain seated and increase the
resistance while simultaneously maintaining or increasing cadence. You will
quickly reach and then keep that higher pace. A surge only lasts for a short
time, usually 30 to 60 seconds, before returning to the original rate.

EXAMPLE DRILL

The best part of any stellar surge drill is combining it with pumped-up music.
Select a song that fires you up and a resistance equivalent to riding on a flat
surface. As the song’s chorus approaches, increase the tension and pace. Return
to your original pressure and speed when the song returns to the verse. For more
advanced riders interested in a slightly more challenging variation of this
cycling workout, you can jump out of the saddle at the higher tension and pace
to hit different positions and guarantee a great workout.




2. PROGRESSIVE CLIMBS

Progressive climbs in Ride are a great way to challenge yourself, build
strength, burn calories, and improve your overall fitness level. A progressive
climb is a cycling workout with a series of climbs with increased difficulty and
inclines, usually completed over several minutes. This ride usually begins with
a gradual ascent and then progresses to a more challenging climb each minute.
The benefits of progressive climbs in cycling are numerous, with actual results.

Cycling is a full-body workout; progressive climbs allow you to target different
muscle groups and increase your endurance. Additionally, progressive climbs can
help you build strength and stamina and develop mental toughness as you push
yourself to reach the “summit.” Progressively increasing the difficulty of your
climbs can also help you to become a better cyclist. You will be able to develop
a better sense of pacing, especially during moments of high intensity, as well
as increased balance and control of your bike. And by gradually increasing your
power, you can reduce the risk of injury and burnout.

HOW TO COMPLETE A PROGRESSIVE CLIMB

To complete a progressive climb, start by pedaling at a low gear and a low
cadence on a stationary bike. Gradually increase the resistance and rhythm on
the bike during your workout. As you progress, keep a steady pace. Aim to
increase the resistance by 1-2 levels every few minutes. Once you’ve completed
the climb, reduce the resistance to a low level and take a few minutes to
recover and catch your breath before beginning the next climb.

EXAMPLE DRILL

Select a powerful song fit for a mental and physical grind. Select a mildly
challenging resistance that can progress while maintaining a leg speed of 60–70
RPM. Add some tension to the climb each minute without letting the cadence drop
below 60 RPM. It is advisable to stand up on your stationary bike, press your
hips back over the saddle, and turn this drill into a standing climb, as needed.
Always remember to wear your cycling shoes and, if you’re riding solo, keep an
eye on your heart rate on your watch.


3. TABATA-STYLE SPINS

Tabata-style workouts are a great way to get a high-intensity workout in a short
period. Indoor cycling is an interval-based workout that combines intense
intervals of cycling with brief recovery periods. Tabata-style workouts are
highly effective for burning calories and increasing aerobic capacity. They can
be tailored to the individual’s fitness level and goals and can be done in
groups or solo. Tabata-style workouts are a great way to get an intense workout
in a short amount of time.

HOW TO COMPLETE A TABATA-STYLE SPIN

Each interval usually lasts 4 minutes and consists of 20 seconds of
high-intensity cycling followed by 10 seconds of rest. This is repeated eight
times, totaling 4 minutes of intense work. During the high-intensity period, the
participants should push themselves to the limit, cycling as fast and hard as
possible. During the 10-second rest, the participant should reduce the intensity
to recover and prepare for the next interval.




BENEFITS OF SPIN CLASS WORKOUTS

Like any other group exercise class at Crunch, spin Classes workouts offer
assistants an enormous variety of physical and mental benefits to attendants.
Are you curious to know what we are talking about? These are some examples of
what changes and improvements you can expect by attending spin classes at
Crunch:


CARDIOVASCULAR IMPROVEMENTS

Spin classes are ideal for gym users who want to improve their overall
cardiovascular health, helping improve their lung and heart functions; regular
class participants increase their endurance and stamina.


SPIN CLASS IS A LOW IMPACT EXERCISE

For gym users who don’t enjoy sports high-impact routines and workouts, spin
classes might be what you are looking for. For people who suffer from injuries
or joint issues, this class offers gentle exercise with your body and doesn’t
require you to have impact movements.


MUSCLE TONING

One of the many advantages you will notice in spin classes is that they engage
an enormous diversity of muscle groups—especially hamstrings, quadriceps,
glutes, and calves.


CUSTOMIZABLE INTENSITY

At Spin class, you have the control of how intense you want the workout to be.
By adjusting the resistance and pedal speed to match your personal goals and
fitness level, you control the intensity of the class you want to experience.


INSTRUCTOR GUIDANCE DURING THE ENTIRE WORKOUT SESSION

Spin classes are always guided with the help of a professional trainer. Feel
free to ask if you have any questions about the class or how to do an exercise
correctly. Instructors are always there to help.


GROUP MOTIVATION

Like you, many other gym users want to experience a fun class and exciting
cycling workout routine; let other gym members provide you with the energy boost
and motivation you need. Group classes offer a safe space where you can meet new
people and create your fitness community.



EXAMPLE DRILL

Warm up for 10 minutes with a light resistance on the bike. Increase the
resistance and begin to pedal at a moderate to fast pace for 20 seconds. Rest
for 10 seconds by decreasing the resistance and pedaling at a light pace. Repeat
the entire circuit for eight rounds before cooling for 10 minutes with light
resistance on the stationary bike.

Ride class is an excellent option for young professionals, busy parents, and
those in more extreme climates. Indoor cyclists boast complete control of their
resistance and revolutions per minute (RPMs), and indoor cycling is a low-impact
way to effectively challenge your aerobic and anaerobic energy systems.

Gregory Minnis, DPT, shares that “riding a stationary bike is an effective and
efficient way to burn calories while strengthening your heart, lungs, and
overall body muscles. Compared to other cardio equipment, a stationary bicycle
puts less stress on your joints while still providing an outstanding aerobic
workout.”

For additional information on The Ride at Crunch or to locate classes near you,
search here.

Crunch’s group fitness classes promote a culture of fun with no judgments. It’s
an environment for all types of individuals with various goals. Find a Crunch
gym near you to try our free trial membership, or join Crunch now. Your goals
are made to be crushed. With Crunch, you’ll have the tools, resources, and
support to make it happen.


FAQ


HOW MANY SPIN CLASSES SHOULD I ATTEND EACH WEEK?

A lot depends on your personal fitness goals and objectives. However, attending
around 2-3 classes per week is advisable to start noticing the physical
improvements.


IS SPIN CLASS WORKOUT EFFECTIVE IN BURNING CALORIES?

Yes, spin class offers attendees a workout session that helps them burn calories
and improve their cardiovascular condition.


ARE SPIN CLASSES OFFERED AT DIFFERENT TIMES OF THE DAY?

Yes, Crunch counts with different time schedules for spin classes. We invite you
to enter our website and look out for the schedule of the location of your
preference.


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