If you have access to an indoor bike or a trainer for your mountain or road bike then you have no excuse for getting your workout in! This page is for designed for you to follow the workouts I teach at home or for you to download and teach with your own class.

Each of these workouts was originally posted with the themed blog post. To make the workouts easier to access I have re-posted each one individually by title.

How to use this page:

  • Choose a workout from the list below.
  • Download the playlist by following me on Apple Music or download all the songs on the playlist in your music streaming service of choice.
  • Load the workout on your phone or tablet.
  • Start your workout pedaling at flat road. As the music changes and cycles through the workout follow the directions for each song bulleted in the workout.
  • If you are instructing, include the cues for each song based on the song profile and workout.
Wendie V on a spin bike with blue pants and a black tank top

How Do I Read the Workouts?

Each workout includes a general overview called the Class Profile at the top to tell you what kind of spin workout you will complete in that particular Session and week and how to adjust the length for a 60 minute class or a 45 minute class.  Each Song or set of songs has a purpose within the workout and are organized by Levels and song profiles.  Song profiles includes information about how to cue each song if you are teaching a class.  Generally I use the following symbols to cue myself how to instruct the moves for each song:

  • ^gear = add resistance by turning the knob to the right. Riders choose what gear to add, depending on their fitness level and how hard they would like to workout that day.
  • _ gear = Reduce a gear by turning the knob to the left. The amount of the reduction is generally included in the cues
  • 1st; 2nd; 3rd = positions on the bike going from seated flat to standing flat to standing climb is generally demonstrated at the beginning of class.  2nd and 3rd position should always have resistance on the bike before standing on the pedals.
  • 1/2; 1/3; 2/3 = Jumps from position 1 to position 2; position 1 to 3; position 2 to 3
  • pick up/pull back =  pick up speed or pull back speed (go slightly slower)
  • % increase = increase in rate of perceived effort

Indoor Cycle Workouts