Training on a Spin bike gives you more control over the variables of your workout. Improve your lactate threshold heart rate and speed. You will do one workout each week for three weeks, and then give yourself a week of rest. Workout #1 On a spin bike, or indoor cycling bike warm up at 15 minutes at an easy pace. After the warm-up, pedal as fast as you can for 3 minutes Zone 4-5. After 3 min, slow down, and spin easy for 1min. Repeat this drill 3-5 times. Cool down for 20min Workout #2 On a spin bike warm up at zero incline for 15 minutes at an easy pace. After the warm-up, increase the tension or incline 2% and pedal for 3 minutes zone 4-5. After 3 min, slow down, and spin easy for 1min. Repeat this 3-5 times, increasing the tension or incline a little more each time. Cool down for 20min spinning easy.