In total you will do this 4 times,’ says Darren. ‘Find 75 RPM, hold it for 30 seconds, and then stand at the same speed for 45 seconds. Next, the resistance is going back down (thankfully) and your legs are going to speed up. Struggling? Start this climb with the resistance lower than 5-6 and work your way up from there instead. Go for 45 seconds, then sit back down for 45 seconds.' After 45 seconds, stand again, adding 1 to the resistance so you’re sat at 8-9.

Then sit back down, maintaining the RPM at 67. Take that stand and increase the resistance level by 1 so you should be around the 7-8 mark. ‘After 45 seconds, sit back down and keep the legs rolling at 67 RPM, but don’t touch the resistance! Make sure those shoulders are relaxed, back nice and straight and your core is fully engaged. You will be standing and pedalling for 45 seconds at 67 RPM. ‘Next, take a stand on your bike and increase the resistance by 1 so you’re on about 6-7. ‘Slow your legs down to 67 RPM and place your resistance at 5-6 this will be your platform resistance as it will increase throughout this climb. This section ensures you stay at a medium speed, but every 90 seconds, you raise the resistance by 1 to simulate cycling up a steep hill. A nice steady climb is a great body toner and a good fat burner,’ says Darren. ‘Now your legs are nice and warm, it’s time to put yourself to the test. You can increase the resistance if you wish, but only by a little so the legs get used to an extra bit of pressure.

Give yourself around 70 seconds before doing the next speed surge.’ Increase the speed to an RPM of 100, hold for 20 seconds then drop it back down. ‘During the warm up, you will have 3 speed surges.

Keep the resistance nice and low, relax the shoulders and try to keep your back nice and flat,’ explains Darren. ‘For the warm up, it’s all about raising your heart rate and getting those legs going. The higher resistances mimic steeper hill climbs. Don't worry, you don't have to count: your exercise bike should display RPM.īefore you start, get a feel for different resistances by cranking the resistance up to full (10) and then slowly reducing it back down to no resistance (1). So, an RPM of 60 would mean the pedal turns 60 times each minute. RPM, or stroke revolutions per minute, is the number of times the pedal does a full turn every minute. Resistance 1 is low and resistance 10 is really heavy. (Image credit: Getty Images) Your 30 minute spin workoutįor this workout, Darren explains that the resistance is based on 1 to 10.

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