Spin Class terminology 101

Cadence – how fast your feet are spinning around, not how fast your tyres are going. So basically you can put it in an easy gear and make your feet spin really fast!

• 60 Cadence – your right foot is at the bottom of the circle each second…you can count this in your head…one thousand one, one thousand two…
• 70-80 Cadence what we want beginners to aspire to on the road
• 90 Cadence what the good bikers keep to on the road
• 100 Cadence a good sprint for beginners (only used for 20-30 seconds)
• 120 Cadence sprint for the pros!

Effort Level – pretty much measured by how hard your gears are, and how much effort and sweat you are putting into it…

• Level 1 – not even working, sitting up, yakking to your neighbour, legs just free spinning
• Level 2 – a nice recovery spin with a little bit of resistance there, can still talk
• Level 3 – a good work level, for example a 5 minute segment
• Level 4 – a hard work segment eg hanging in there for 1-2 minutes
• Level 5 – an extremely hard segment, eg a sprint going hard-balls for 15-20 seconds

REC – Recovery

BUILD – You will start slow/easy and every minute or so, you ramp up a gear or your speed

W/Up – Warm up set

Tabata – Really short, fast shit!

EZ – Easy, level 1-2

When doing one-leg efforts L=Left leg only, B=Both legs, R=Right leg only

SPRINT – As fast as you can possibly go

TT – Time Trial pace (eg if you were doing a 5km race as fast as you could)

STAND – Put in big gear (left lever) so there is heaps of resistance and you have to stand

30s means 30 Seconds