Whether you call them spin bikes, stationary bikes, or just plain old exercise bikes, most have some basic features that help users get a good workout. And though a no-frills bike can do the job well enough, many come with all kinds of bells and whistles to boost user experience and make users feel like they are taking part in an in-studio cycling class.

Spin Bike Workouts by Homefittools, students will follow along with instructors as they challenge their muscles and heart rate to the beat of music in 30-minute interval classes. Each workout is designed to improve cardiovascular health, build endurance and strength, and burn calories and fat. Each session also helps students develop a better sense of bike technique.

Spin Bike Workouts by Homefittools: High-Intensity Fat Burning

The workouts also focus on two important metrics when riding indoor cycles: cadence and resistance. Cadence is the speed at which you pedal, referred to as RPM (or revolutions per minute). Resistance is how hard it is to ride your bike, or how much force you are using on each foot pedal.

To help learners understand these terms and get a feel for how to use their bikes, the PLT4M workouts include instructional videos that show students how to adjust their bike settings and use a perceived exertion scale to gauge their effort. The videos also explain the difference between “light,” “medium,” and “heavy” resistance levels so that users can find the best setting for their fitness goals. This includes how to adjust their bike’s pedaling resistance to increase or decrease the intensity of each work set.