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Cardio · Stationary Bike
Indoor Cycling Spinbike Sprint
Indoor Cycling Spinbike Sprint is an intermediate isolation cardio exercise that works the cardiovascular system (cardio), with the hamstrings, glutes and calves assisting. It needs a stationary bike. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Stationary Bike
- Category
- Cardio
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps
Secondary muscles
- Hamstrings
- Glutes
- Calves
How to do Indoor Cycling Spinbike Sprint
- Set the saddle so your knee is slightly bent at the bottom of the pedal stroke.
- Warm up at an easy pace.
- Add moderate resistance and pedal as fast as you can for the sprint interval.
- Recover at an easy cadence, then repeat the sprints.
Form tips
- Stay seated with a stable upper body.
- Keep enough resistance that you don't bounce in the saddle.
Indoor Cycling Spinbike Sprint alternatives
More cardiovascular system exercises
Indoor Cycling Spinbike Sprint FAQ
What muscles does Indoor Cycling Spinbike Sprint work?
Indoor Cycling Spinbike Sprint mainly works the cardiovascular system in the cardio. The hamstrings, glutes and calves work as secondary muscles.
What equipment do you need for Indoor Cycling Spinbike Sprint?
You need a stationary bike.
How many sets and reps of Indoor Cycling Spinbike Sprint should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Indoor Cycling Spinbike Sprint good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Indoor Cycling Spinbike Sprint burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Indoor Cycling Spinbike Sprint?
Other exercises for the cardiovascular system include Downward Dog Sprint, Ski Ergometer Cross Country Ski Flyes, High Knee Twist and Butt Kicks Slow.
For developers
Use Indoor Cycling Spinbike Sprint in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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