Ride easily for 5 minutes, keep the speed at 60-70 rpm, breathe smoothly and feel slightly sweaty.

Second, increase resistance.

Ride with high resistance for 2 minutes and keep the speed at 70-80 rpm. You may feel a little wheezing and keep your movement smooth.

Third, increase resistance.

Increase the resistance again, ride in a standing position 1 min, keep your body balanced, and confirm that the strength is driven by the rear chain, regardless of the speed for the time being.

Fourth, increase resistance three.

Adjust the resistance (increase the resistance 1), continue riding 10 minutes, and keep 80 revolutions per minute.

Verb (abbreviation for verb) eases and restores.

Then reduce the resistance, regardless of the speed, ride easily for 2 minutes, and adjust the breathing to feel smooth.

Sixth, stretch and rest

Full-body stretching rest stage;

About spinning training plan; You can read the article in detail: /jianfei/3359/