What It Is
A seated lower-body cardio machine where you control resistance manually. It's smoother than an air bike, quieter than a treadmill, and perfect for long sessions or power intervals. No fan, no motor — just you, the flywheel, and your legs.
Score Recap
Burn Output: 7/10
Strong calorie burn when you push pace or resistance, but it’s legs-only — so total output isn’t as high as full-body machines.
Sprint/HIIT Use: 7/10
Great for intervals. You can go heavy or fast, but there’s a slight delay to ramp up if you're not already moving.
Training Versatility: 9/10
From easy warm-ups to serious endurance blocks, the spin bike covers a wide range. Great for steady-state, power work, and recovery rides.
Best Used For
Perfect for steady cardio, leg-focused conditioning, and interval training without impact. It’s also a go-to for long Zone 2 rides or recovery days between lifts.
Aviod if ....
You want upper-body involvementYou hate sitting for longYou expect instant intensity — it’s a slow grind without effort
Sample Workouts
• 40-Min Zone 2 Ride
Low resistance, 80–90 RPM, nasal breathing only.
• 5x Sprint Rounds
20 sec standing sprint / 40 sec seated slow pace.
• 3-Min Climb Blocks × 4
Crank resistance. Stay seated. Legs only. Rest 60 sec between.
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