Four body strength designs for spinning bikes

According to the exercise intensity and the will training characteristics, the design of the spinning bicycle energy interval divides the training period into: recovery interval, endurance interval, power interval, interval interval and competition day, which is convenient for the fitness person to perform conversion training in all energy intervals.

In the recovery zone, there is no climb and no jump, only very light resistance. Just close your eyes, breathe and relax with your nose, feel the cycle under your feet, let it smooth, focus on the body, relax your hands on the handlebars, and maintain your heart rate at 50% to 60% of your maximum heart rate. %, all actions are done easily. Try practicing meditation on your bike.

In the endurance interval, the maximum heart rate can be maintained between 65% and 75%. The focus is on finding a comfortable heart rate and pedaling that keeps you sporty for a long time, relaxing your shoulders, neck, elbows and calves. Even if you feel that your legs are sour, stick to them and keep breathing. This is the moment to challenge your physical strength and will.

The strength interval exercises muscle and cardiopulmonary functions, and it requires a stable, uniform pedaling exercise under strong resistance. Don't try to relax with the slope. Feel the feet on the pedal and keep the maximum heart rate between 75% and 85%. Using the slope, I realized how to turn the adversity into a turning point, overcome the obstacles with the will, and concentrate on the start of the strenuous ride.

Intermittent intervals emphasize intensity, rhythm, time, and rhythm. Control the intensity, control the maximum heart rate between 65% and %, master the rhythm, the transition between sitting and standing posture should be smooth, and achieve your exercise recovery heart rate between two difficult exercises (maximum heart rate 65 %), pay attention to the time of heart rate recovery. The faster your heart rate recovers, the better your physical fitness.

If your physical strength is very strong and your will is strong enough, after training in the first 4 energy intervals, you can come to a competition day to train and do your best. This training is carried out in a stable, anaerobic critical state heart rate, no jumping, no standing posture, no rapid rise and fall in speed, keeping the heart rate between 80% and 92%, try to stabilize the heart rate, and rationally choose the resistance. Keep a clear and flexible mind, this is the time to understand yourself, the fastest and the fastest person will always be the winner!

Spinning bike