In general, spin classes are suitable for all levels of fitness. When done properly, spin classes can benefit beginners and people who are recovering from certain injuries because there is less impact on the joints compared to running, jumping and intense bootcamps. Ultimately, you, the participant, are in control of your own intensity during the class. This will help ensure that you will get a challenging workout without killing yourself in the process. However, it will help if you get the right shoes. If you have no idea what shoes are good, check out my review of the best shoes for spin class.
Below are some spin class ideas that are suitable for beginners:
- Aerobic base building workout. This type of workout lasts about 30 minutes to start with. The goal of this workout is to pedal at the same intensity for the entire 30 minutes, keeping the heart rate at around 130-150. Although it can be boring for some people, it will challenge those who have not done a 30 minute cardio session and it will prepare them for hill and interval spin workouts in the future. Not only that, but over time you can gradually increase the duration of the workout without increasing the intensity just yet. Having an aerobic base will condition the participants to handle more intensity later.
- Beginner interval workout. This workout starts with a 5 minute warm-up to get the participant mentally prepared for it. Start with doing the intervals on an easier gear setting in order to enable you to pedal faster. The intervals should be one minute in length and should have a one minute recovery period between each repetition. The one minute recovery period is definitely a lot longer than the advanced spinners get but beginners take longer to recover from the faster pedaling. Start out by doing a total of six repetitions, which means one minute of fast pedaling followed by one minute of recovery for a total of six times.
- Beginner hill workout. Just like the interval workout, start with a 5 minute warm-up. As you start your initial hill climb, gradually increase the resistance on your bike while attempting to maintain your cadence for a minute. Then, decrease the resistance and allow yourself to recover for a minute. Repeat 6 times or even less, depending on how challenged you are feeling after you do 3 of them. If you are feeling like you are going to die after 3 climbs, then do 5 minutes of low intensity spinning before completing the other 3 climbs. Again, complete a cooldown after it.
- Beginner hill and interval combo workout. After a 5 minute warm-up, complete three one minute intervals that include faster pedaling using the low resistance setting. Take a one minute recovery period while you pedal slower between each. After you complete the three repetitions, pedal slow for 5 minutes and perform three hill repeats as described in the beginner hill workout. Then, cooldown for 5 minutes.
As you get more advanced, you will be able to not only do more repetitions, but also take shorter rest periods, go faster during interval workouts and do hill sprints. Everyone has to start somewhere and the spin routines described above are sure to keep beginners challenged until they are ready for the next step.