Exercise guide
Spinning
Spinning is indoor cycling performed on a stationary bike with adjustable resistance. The quadriceps provide much of the pedaling effort, while the glutes, hamstrings, and calves assist throughout the cycle.
Training context
Benefits of Indoor Spinning
Spinning can support steady aerobic work, structured intervals, and higher-resistance climbing efforts without requiring an outdoor route. Cadence and resistance can be adjusted independently to change the session.
Seat and handlebar settings should be recorded when consistency matters. A seat that is too low or far forward can make the pedal stroke uncomfortable.
Technique overview
Set the bike before increasing resistance
Adjust the seat so the knee remains slightly bent at the bottom of the pedal stroke and secure both feet. Begin with light resistance, settle into a smooth cadence, and keep the hands relaxed. Increase resistance gradually and reduce it before stopping or leaving the bike.
Treat this as an overview and use a range, pace, and setup you can control.