Table of Contents:
How To Do A Functional Threshold Power (FTP) Test
Video taken from the channel: Global Cycling Network
How to Build Leg Strength Riding a Bicycle: Biking & Indoor Cycling Tips
Video taken from the channel: eHowSports
Does a Stationary Bike Tone the Butt & Thighs?: Indoor Cycling
Video taken from the channel: eHowFitness
Tone Your Glutes With Katie Holmes’s Spinning Instructor
Video taken from the channel: popsugarliving
How to Tone Your Lower Abs by Riding a Bicycle: Fitness & Exercise Tips
Video taken from the channel: eHowFitness
20 Minute Spin Class Workout (FAT BURNING INDOOR CYCLING!!)
Video taken from the channel: Athlean-XX for Women
5 Indoor Bike Trainer Setup Tips to Make Training Damage Free and Enjoyable
Video taken from the channel: Triathlon Taren
Here are five surprising trouble spots that can be shaped and toned with indoor cycling. Your Back When you hinge forward at the hips to cycle, the muscles in your lower back end up supporting your upper body and helping to stabilize your torso as you ride.Indoor-Cycling kann Ihnen dabei helfen, bestimmte Bereiche zu trainieren und zu definieren, während Sie bestimmte Muskelgruppen stärken.
Es ist wahr, dass genetische Faktoren einen erheblichen Einfluss darauf haben, wie straff und definiert Ihre Muskeln sin.20 Ways You’re Indoor Cycling Wrong. And ruining your own workout. By Elizabeth Narins.
Mar 2, 2015 Don’t let silly mistakes make your indoor cycling sessions less effective. The.Cycling is a remarkably effective activity to pursue in order to reach your fitness goals, no matter if you’re a beginner in the field or a seasoned pro.
There are many benefits to it, which is why it’s so good for you. Here are five ways in which it helps you tone your body while promoting weight loss and good health at the same time. 1.As a change of pace, you opt for a new form of toning: cycling.
You go out and purchase a good, reasonably priced mountain bike and helmet. Then you hit the pavement. Your goal is to tighten up those thighs and tone your calves.
It can’t be too hard, you.5 Ways to Fix the Most Common Cycling Pains. Nose down or nose up can shift weight and cause problems.” A saddle position that is too high will force pressure on the perineal area, as well.Whatever your problems might be, whatever it is that keeps you awake, worrying at night and whatever it is that’s holding you back from cycling; fear no more. We are here to help.
Cycling is a low impact aerobic exercise that offers a wealth of benefits. It also varies in intensity, making it suitable for all levels. You can cycle as a mode of transport, for casual activity.It’s a common misconception that cycling will increase the size of your legs. Here, experts answer common questions about how cycling changes your body.
Injuring your genitalia is a great way to derail your ride. 100-percent immune from cycling pain and problems below the belt. stays put and doesn’t irritate your skin or cause hot spots.5 Easy Ways to Soothe Your Aching Feet. Swap your insole Cycling shoes have notoriously wimpy insoles.
Look for a shoe with removable insoles so you can swap them out for cycling.We’ve devised five ways that you can energize riders in your class and make sure they see the results they crave! Although Spinning® instructors lead their indoor cycling sessions, the students are the ones in charge of class.Jul 8, 2019 Explore cline2008’s board “Exercise and Cycling” on Pinterest. See more ideas about Exercise, Workout, Excercise.
5 Ways Indoor Cycling Can Tone Your Trouble Spots. Fact checked by Cara Lustik Surprising Side Effects of Indoor Cycling. Fact checked by Adah Chung Ways to Get an Upper Body Workout With Indoor Cycling. Fact checked by Sean Blackburn 5 Reasons You Should Change Clothes After Cycling Class.
5 Ways Indoor Cycling Can Tone Your Trouble Spots. While you can’t selectively lose body fat in areas where you hold too much of it, you can tone and shape some trouble spots.
List of related literature:
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| from Methods of Group Exercise Instruction | |
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| from City Cycling | |
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| from Textbook of Natural Medicine E-Book | |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. | |
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| from The Lazy Girl’s Guide to Being Fit | |
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| from Racing Weight: How to Get Lean for Peak Performance | |
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| from You are what You Hear: How Music and Territory Make Us who We are | |
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| from The Anxiety and Phobia Workbook | |
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| from Triathlon Medicine | |
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| from Advances in Motivation in Sport and Exercise | |
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| from The Urban Design Reader | |
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| from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone | |
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| from Linear and Nonlinear Programming | |
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| from Fitness For Dummies | |
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| from Coming on Strong: Gender and Sexuality in Twentieth-century Women’s Sport | |
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| from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines | |
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| from BTEC Introduction to Business, Retail & Administration | |
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| from Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health | |
| |
| from Standards-based Physical Education Curriculum Development | |
| |
| from Standards-Based Physical Education Curriculum Development |
135 comments
Hi! I have a question if someone can help!! Iam training indoor on my turbo, i dont know if i need to change my bike gear or the difficulty of the turbo instead. Thx for your help!!
Don’t understand why you suggest doing 20minute test to work out FTP the first time around, Too much room for error with pacing and strategy which requires experience and knowing how deep you can go. Step test/ ramp test far more reliable for the uninitiated as its easy you just keep going till you can’t! 20minutes test makes a much better follow up test once someone is used to making sustained efforts at or near their FTP. Love to see the GCN boys each do ramp tests, mano a mano till last man standing. easy to create on zwift
Third time on my new Spinbike and completely new to this. Great instruction and a great work out. Just when I thought I couldn’t go on it was done! Twenty minutes is perfect for me at the moment. It’s brutal but soooooo good. Thank you so much!
Hi Taren, so I’m looking at getting my first trainer. But then rollers are a thing too. Any tips on an entry level trainer/roller that are still decent but don’t break the bank?
Notice that you wear an wireless over-the-ear headphone. I wear one of those cheap wired ear bud but it’s a bit clumsy and want to change to wireless. Just wonder, wouldn’t the over-the-ear type be bad due to the extra heat and sweat?
Ive been riding with power for 5 years, and regular FTP testing. In my opinion it doesn’t really change too much, just get better at testing and gauging pace for 20 mins. Key is to keep eye on average power for the whole interval..and he wasn’t going anywhere near hard enough at the end, definitely shouldn’t be able to talk with 3 mins to go!
Taren, have you ever tried winter cross training by Nordic skiing and / or possibly ice skating? Just curious. I used to do those things when I lived in the North.
I used to do this 5 years ago and now after giving birth to my 2nd baby im back to it. It is great. Thanks ��
John isn’t going to do so well if he keeps getting changed (1.49 refers)
No matter how many times I do this workout, I never get bored, always fully motivated. Thanks
I’m 15 and starting cycling in october 2018… I weigh 58kg and have a FTP of 255W(done on 14/06/2019) and you’re telling me that Jonh who’s been riding 6 times longer as me… has a 207W FTP?
FTP can increase pretty dramatically once you become focused on it. My FTP was 209 4 weeks ago when I first measured it and now its 247. Admittedly I was definitely not cycling fresh when I did my first test and had cycled for 40 minutes to get to the base of the mountain I done the test on.
You should learn a lot from Unflexal if you’d like to know how to training good and be more wholesome.
Hey Taren, had a quick question for you. I noticed you’re using your road bike for the indoor training, is there any specific reason for using it over the tri bike? Something that just popped into my head while watching your videos. Thanks!!
Thank you so much for this! I’ve been looking for a solid spin class to get back into training and this is a great place to start. I appreciate the strait forward approach without the yelling and blaring music. Looking forward to your other videos.
I adore these spin workouts by Amy Joeasy and fun to follow they are getting me though lockdown! more please!maybe some post beginner ones also???
Great my only comment is that for older folk (like me) it should warn of pushing to big a gear…..but if you have just brought you’re spin bike and are looking for a starter workout this is it..
Loving my bike>>> ur2.pl/1144. It was quite easy to assemble, no issues at all. I followed a YouTube video about assembling it and that helped a lot. Only small issue is that moving it around is a bit of a drag because you can only bend the bike to a certain angle to be able to move the bike around, which to me isn’t the best angle since i have to be constantly moving it. Wish the wheel was a bit larger or situated further back so one could bend it further out and make it easier to move around. Other than that, i have no issues.
Did he go hard enough like when I did it I couldn’t talk or anything feel off the bike and straight onto the floor
Awesome, Fantastic, Motivating Spin work! Kudos to my body in 51 Days! Kudos for sharing this spin workout. #51DaysFitnessJourney #51Daysto51 Happy Holidays, please workout so your body doesn’t look like a Pumpkin ��… ����������������������
What fan is that you’re using there? Looking for recommendations for my setup
If you’re not able to hurt yourself and dig really deep, then you end up at 207W after 4 years of riding.
I’m twice the age, similar weight probably and I got to 320W after 4 years.
But for sure I’m not smiling into the camera after an FTP test or a hard workout.
It’s more likely that I vomit over the handlebar, lose consciousness, fall of the bike and drown in my own sweat.
FTP is really only important to the rider, so that they can train in the correct zones to improve their fitness. The real ‘Top Trump’ is W/kg
I think it would have been better with more encouraging music. I was so bored.
It’s all based on scientific fact. There’s no actual proof. But. It’s based on scientific fact.
Love it!! I’m a beginner in indoor cycling and I searched through dozens of workout but found none of them without annoying loud music. I have to have conversations with tons of people every day and the last thing I want is to start the morning with someone yelling at me, trying to wake me up. I’m already up, sitting on the bike trying my best, so let me. Thanks a lot, I will be back every day. Good times!
Beast of a workout. Thank you so much. I’m sweeeeaaatttyyyy ��
Whoa. As a 2nd week spinner, I came across your video. I WILL finish, perhaps next time. I had to switch off to a me spin. Way to push us in HIT way. ��
Awesome!
Thank you for not playing secular music. I really appreciate that!!! ��
Hi Amy, let me tell you. I’m a beginner who’s fighting with with overweight and found this video just perfect, I didn’t make it to switch positions but I rode all the time. Thank you and keep it up!
Not terrible but have you actually watched your video? It jump cuts and throws everything off. Very distracting and confusing.
I struggle with stationary bikes, nothing beats riding with the wind……just me and my Walgoose blazing the trail.
thanks for a sensible, yet effective workout. With NO shouting!!!
Great video, and inspiring! When Si and the other commentators speak casually about holding 300 watts up a hill it makes us weekend warriors feel like utter wimps. An FTP result closer to 200 deserves a “Fanfare for the Common Man” overdub!
Only started riding in August. Just completed the TrainerRoad Sweet Spot Mid-Volume 1 training block and took my second FTP test to see how much I improved. FTP jumped from 183 to 225!
I’ve had this video saved to do for a long time and finally watched it as I was doing the workout and OMG!!!! That was an awesome workout
Amateurs! No HR-sensor (how?!?!), no cadence, no FTP-strategy in mind (gone to “red” in first two minutes, then fell to 210W where hardly hanged on until the end).
So what are you trying to teach others? How NOT to do FTP test? ))
I’m doing my first labtest next monday and was wondering if I’d use my timetrialbike (which as a triathlete is my main bike I ride and train on) or go with my roadbike, which might be a bit more comfy. Any ideas?
Yeaaa. This is what I’ve been looking for, 20-30 min long. Thank you, looking forward to more from you. Doing this as a beginner i will be able to stand up soon I hope.
Excellent 20 minute spin work out! Thank you so much for posting. It is so helpful
brave of john to do a FTP on video and let the world see.. Last time I did one, was the last one I ever did. It was much too painful and I felt aweful at the end. John needed to go harder and show his pain face like lasty
I just bought a bike and a trainer. I wouldn’t even consider myself a beginner yet!
Do you suggest I wait before taking a test or take one right away to measure progress?
I’ve just begun working out on a spin bike…. you kicked this 58yr olds butt!! Loved it!!!
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Good beginner’s spin workout with some intervals. Had bilateral fasciiotomies in my lower legs six weeks ago. Just got the go ahead from physical therapy to add on resistance and this was perfect.
Anyone tested out the Clegenatur Methods (search on google)? We have heard many awesome things about it. a lot of people increase their breast size naturally with it.
My only question is, you say to turn to the right and you are turning it to the left.
Hi Champ. Is it best to do the ftp test on a hill or flats? Got my PM fitted now… thanx
The hills where I stay are far and what is close are rolling terrain and some 8min hills only
This is my all-time favorite spin video! More videos with AmyJo please!
Thank you for this workout video. To the least it is relieving my anxiety
#TorqueBack Naive question: How did you measure FTP without actually measuring blood lactate? (Isn’t the ratio of maximum sustainable power (eg MMP20 or MMP60) to FTP is in a physiological range wherein individual ratios differ considerably? What is more, wouldn’t the fact that Mr Beavan suffered quite a bit at the end that he was indeed quite considerably above the lactic threshold?)
k i will try this this week csn it be done with a foldable cycle
You can learn more about workouts on Unflexal. Awesome solutions for health and bodybuilders I think.
I bought instruction from Unflexal and I learned about workouts.
The target trick is really good. I did my first one a couple of weeks ago and I don’t think I gave quite enough and could have maybe gotten an extra 10-15 watts. Next time, having a goal is probably going to help dig deeper.
Or you could do the most basic sit up and get more out of that then a bike….
Did mine twice at Roehampton uni, first test failed for various reasons. Pain.
LMAO in what world Katie Holmes an example of a lifted body.
Can definitely feel the core tightening when doing those hard bicycle sessions. Thanks for sharing this with us!
If any of your women viewers are looking to tighten the abdominals but have trouble because of back pain, visit us at ab-machine-for-women*com
I’ll be 63 years old in a few weeks and just tested at 232 today… up from 200 a year ago when I started Zwift.
When I do my ftp I can hardly hold on to reality. Think john needed to go deeper. Trainerroad is great though. I went from 180 to 320 sticking to their program. After a xmas rest I’m down to 254 though, but I’ll be back. It’s virtual power on my jetblack whisper drive though so I’m thinking it’s not accurate watts, but gains is gains.
I read many good reviews on the net about how exactly Clegenatur Methods (just search it on google)can assist you increase your breast size without surgery. Has any one tested out this popular breast enhancement secrets?
Good stuff as always! Good stuff! That Trainiac kit is dope!
I just love your workouts. This was great felted every bit of it! Thank you��
I love this bike.>>> t.co/jf3Xz10Htm It is compact enough to put behind one couch. When I am watching TV and distracted I ride 20 minutes at a time and don’t even realize it. It is very quiet, you don’t hear any gears.
Is there an optimal gear / cadence for testing your FTP? Or does it not matter? Thanks for all the videos!
Go to Unflexal webpage if you’d like to learn about workouts.
I check a lot of workouts handbooks. This one from Unflexal is the best.
I notice you move around, top part of your body a lot. In spinning, i was always told to keep your upper half still, not floppy movements. Just an observation.
Is there goming video about what pace he should do on sportive with that 207w?
Honest question, do you shave your legs? I’m thinking I might as I recently had a fall on the bike and my wound got infected because the hair was holding in dirt.
why only one leg.. u can go smooth with 2 legs and just rise some gears more… and have nice wind outdors.
Your elbows looked locked all the video when you were sitting and your shoulders are not « down » like they should be (in my opinion), and also why are you leaning like that at 11:15? You can totally ride in a more « aerodynamic » way without putting your elbows on the habdlebars. The form is not looking good, again in my opinion. The workout may be good though! No doubt on that. (Sorry if my english is not perfect)
Trying to maintain some kind of bike-fitness during a (fairly cold and snowy) Bavarian winter. I have an old (v noisy, magnetic) Turbo-Trainer. Can anyone suggest a reasonably priced, quieter model for training in a flat, while watching GCN Training Vids? Many thanks in advance.
Hahahaha those clips in between. Off out to do mine now. If you want to see how I got on, have a look at me channel:)
Katie doesn’t look like she’s addicted to spinning she just looks skinny.
Not a surprise that Si did this video. Anyone else might have needed so many extra takes that John might have had to do the test more than once.
I thought wahoo sent you a rubber mat with the trainer. Maybe I’m making that up.
You can use Unflexal instructions to learn about workouts guys.
Can you please do a test where you only breath pure oxygen? It would be interesting how high the result would be.
There is a lot of information out there on how to work out your FTP, but a lot less on how to use it to train. What’s a good starting place for working out a training plan once I know my FTP?
Taren… can you get any benefit from using a spin (exercise) bike for training?
3 months out biceps femoris distal lateral tear reconstruction. Now on to rehab exercise
Can i do an FTP test outdoors? I don’t have an indoor trainer but i do have rollers. I’m thinking the only reason for an FTP test indoor is to remove all the variable from outdoor to get a much more accurate reading but wouldn’t it be better to actually run outdoors for real time, and active stats?
dose biking exercise machines help build muscles on your legs and calf muscles? I want to work on mine
Very useful video as Always. I have a question though, i have an indoor bike (tunturi E30) and i Can set it so that i’m pushing a certain amount of watts. So if i set the bike on 300watts, and i keep pushing for 20min, Can i assume that my FTP is about 285w? Or is my testing method flawed? I’m not sure yet how to get an average watts Reading so i tried the method i explained but the numbers i am getting seem a bit high since i am 66kg, never train, and still am a smoker (not for long anymore tho)
Thx
Check out an FTP field test on the road over here: https://youtu.be/F4f_rxJv9z8
The problem i have with doing the FTP test is that improvements in FTP might not be because of hight fitness but is instead getting more efficient at doing the test.
The poor guy was hurt at the end when you said the test score didn’t really matter.
Amy this is the best 20 min workout in YouTube!! Thank you so much for such an amazing workout that is not too overwhelming. ������ You rock!!!
Lol, massive sandbagging by John there. He is able to talk at the end of the test.
I did my first ever ftp test yesterday, and wasn’t able to talk for 1 min after that even though u didn’t go full deep.
What do you think, how accurate is the estimated power data on strava? I don’t have a Power meter and I’m curious how much my ftp could be.
Not trying to be mean or picky, but since this is related to AthleanX, all the spin instructors I go to tell us to not wiggle our spine so much. Is there a reason she wiggles when sitting and twists when sitting? Is it better for your abs?
I always thought the instructors said that to protect our back?
John isnt even close to his max. pace. Its more like a nice little ride, while considering that he is talking with ease!:D
Informative yet hilarious. More stuff like this! It’s just more fun watching when I see you guys having fun with each other as well. You’re really one of my favourit channels. So keep teasing and pushing each other.
I dont think that value is correct. He can’t be just 207w. After only 8 months of cycling I managed to do a 14.5km cat 2 climb and I averaged 200w which is quite low. I consider myself a newbie and weak.
i can balry handle 30 sec with out jumoping off me bike then walk and get bak on and repeat. i always had low stmana… dono why. just seems worse now..
would thos 30-40 buck floor peddler like things help me out? (its just the peddle and place it on the ground and sit on couch and peddle away.. dont have one so dono… and being 103 out dont really want to go out. xD lol
ftp 500 trick: let’s bee hit on your leg and jump to test ftp boom 500w is your ftp
Awesome!! Great way to start your morning. Fantastic facilitator!!! Well done!
My go to fitness video.. thank you feels like an excellent work out for the time and doesn’t get boring xox
You all are the best! Downloaded the audio from your training rides and will post my FTP gains at the end of the month. Thank you for great content!
The fan is way too little. I suggest a fan with at least 40 cm blades diameter and 60W power.
what’s the minimum time in total, am I supposed to spend on cycling….?
Enjoyed this intense beginner workout, please cue changes so we can stay with your timing, most times it was not but about 4 times it was not shortening some parts of the workout,.
I can just about gasp the words, “F***ing Hell….F***ing Hell….F***ing Hell….” after a 20 min FTP test. I can’t actually do anything for about 10 minutes after. I would say that minutes 11 to 17 are the hardest, longest, desperately painful, 6 minutes of my life. I’m never sure I’m going to make it until I get to 3 minutes to go then I’m OK and can dig in for the home stretch. If you can “sprint” for the final 60 seconds then you probably got it wrong by a few Watts on average. Fantastic feeling when its over though.
I absolutely love this workout! Finally a workout where i don’t have to spend over an hour in the gym, Amy Joe you rock ��
Excellent video! You may very well be helping me save my life. Thank you to the moon and back!
Here is my FTP test I just did last week: https://www.youtube.com/watch?v=7K0iJjCVJDg&t I was not completely satisfied with it but published it so people can learn from my mistakes maybe. Will do another soon:)
So if I set my mental target as 400 watts I’ll be able to hold it?
Nice! TrainerRoad is so sick. John will crush 207 watts in no time.
Ho god i’m not in shape, got a power meter 2 days ago and make a medium ride at 205 watts…
Hi Taren! I´m looking to buy a smart trainer, my options are either a used 2016 kickr or a new 2017 kickr SNAP. I think maybe the 2016 kickr it´s better because it´s a direct drive trainer but i´m not sure. Which one would you recommend?? thank you!
for someone who has FTP near 200 WATTS warmup should be shorter and esier, because for pros is not even full warmup but for amateur it is real effort!
Ftp test = tough. I did 20 min one on zwift last week spur of the moment. 303 w 4.52wKg. Improvement of 20 w from November.
well done John great effect. I nearly blacked out after on some weeks ago haha… brutal test.
I am sure that if you did an ftp test at the same time as another person/people you would significantly improve your ftp. However, only useful if you then always train with other people. Could make a difference to chaingang work etc. Research shows that just having another rider on the track at the same time when completing a pursuit not drafting just riding at the same time on the opposite side of the track improves your 4km time. How about a GCN does science on the power of peer pressure on performance!!
I love Amy Jo!!!!!
I didn’t know you guys were here in Connecticut?
Good video. Simon might’ve added that your FTP on a trainer will tend to be lower than the one measured outside. (Also, that if you do the test on aerobars, you may score lower than if you keep your hands on the handlebars.) Then again, it’s a basic video.
great tips… looking forward to seeing how 2018 brings to us
so a fan is a must for indoor training?
i always do indoor training without a fan, i think it made me more use to the heat while riding outside in summer time
Only one. Bike wasn’t set up on the trainer correctly so knees were in agony throughout, no fan, no water, overdressed, and miffed when it didn’t stop after 20 minutes. Collapsed before the end. Think my FTP is about 5. Should have watched this video before taking it.
At 2:16, is that fairy lights, or does John have magical powers?
just thought I would try this spin class. really enjoyed it, didn’t find it boring or waiting for it to end.
well done.
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FTP should not be performed on a trainer when the event is to be ridden on real roads and not indoors. Power output varies significantly between indoors and outside in real riding (read: event) conditions.
You should record your HR too so that you measure your FTHR as well as FTP. I don’t have a power meter on my outdoor bikes, but I always have a HR strap.
i got lashed on the chainy once and upon analysing it later i realised it took me 25 mins to get back on, so used that…
From my perspective the warm-up is so key. When I did my first FTP test I did not warm up nearly enough. At first I could not figure out why the results were so poor then later that week I averaged a higher power on the last 20 minutes of a 20mile training ride than I had in my FTP test! Could be some other factors at play as well, but I think the main difference was how loose and warmed up I was. If you want a good result get a good warm-up in.
if you want to know more about workouts, just go to Unflexal page, there you’ll find your answers:)
I love this. This is helping me after knee surgery. Sweaty fun. xoxo
I’m new to spin. This was an intense for me, but I’m gonna keep following this to build endurance. She’s clear with her instructions and the music wasn’t loud. Please post more videos Amy Jo!!!!!!!
1. If I do the test indoor on turbo trainer, does the difficulty level of the trainer affect FTP result? If yes, how would I know what level I should choose to conduct my FTP test?
2. Will the result of FTP test done indoor be different from the result of FTP test done outdoor?
Loving my bike>>> ur2.pl/1144. It was quite easy to assemble, no issues at all. I followed a YouTube video about assembling it and that helped a lot. Only small issue is that moving it around is a bit of a drag because you can only bend the bike to a certain angle to be able to move the bike around, which to me isn’t the best angle since i have to be constantly moving it. Wish the wheel was a bit larger or situated further back so one could bend it further out and make it easier to move around. Other than that, i have no issues.
I started using trainerroad in November and my first test was 194w. My latest test a few weeks ago is up to 248w so a massive improvement of over 20% in only a few months mainly due to the trainerroad workouts. I would like to have it up around 300w by the time the Etape comes round!
In most people’s opinion, if he’s still grinning and watching the screen at the end of the test, he didn’t go hard enough! But awesome effort John, you’ll definitely get over 250w soon!