Star Trac 727-0083 User Manual

Star Trac Fitness™

Spinning® Computer

User Manual

Installation, Service and Instructor Education

Table of Contents

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-sync?________________________________
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Sensor and Magnet – All Spinners®

- V-Bikes

- Pro 5800 / 6800 / Elite 5900

On Handlebars - Elite 6900 and NXT 7000

________________________________

________________________________

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1

This device complies with Part 15 of the FCC Rules. Operation is subject to the following

two conditions: (1) this device may not cause harmful interference, and (2) this device

terference that may cause undesired

Changes or modifications not expressly approved by Star Trac could void the user’s

FCC Regulatory Statements

1.
must accept any interference received, including in

operation.

2.
authority to operate the equipment.

2

for mounting on your bikes

1660 to

Parts List

All 727-0083 Spinning® Computer Kits include:

for

re-order

Qua

ntity

Description

727-0083

Spinning ®

1 Spinning® Computer

Computer Kit

1 Mounting Bracket

727-0093-KT

Mounting

1 V2 Bracket Mounting Insert

Bracket Kit

1 Pro Bracket Mounting Insert

727-0084-KT 1 Cadence Sensor

727-0094 1 Cadence Magne t

N/A 4 AA Panasonic Batteries
N/A 1 Spinning® Computer Manual
N/A 1 M5 Allen Assembly Tool
N/A 1 M2 Allen Assembly Tool
N/A 1 M6x30 Computer Clamp Screw for Rhino Horn

®

Computer, verify that all the parts needed

-503-1221 or 1-714-669-

3

WearLink

Only Coded Transmitter will allow

potential “crosstalk”

significantly

Computer on one

Computer on bikes to the left or right is at least 36 inches (91.4 cm). In

Computer on one bike to the seat of the

bike in front of it (where another rider and his/her transmitter would be seated) should be at least

rference. See the diagram on

Marketing Statement Regarding Heart Rate

Star Trac Spinning® Computer:

on possible to acquire an accurate heart rate signal as well as eliminate “crosstalk”

®

Computer, please abide by the following

Users must wear Coded Transmitters (such as Polar© T61, Polar© T31C or Polar

©

when operating the Spinner® bike with the Spinning® Computer.
a “one to one” relationship with the Spinning® Computer and will minimize
interference. If users wear non-coded straps, there is significantly increased potential for
“crosstalk” which will cause erratic heart rate display, loss of heart rate display and
reduce the consistency of accurate heart rate reporting.

Bikes should be spaced so that the side-to-side distance from the Spinning
bike and the Spinning
addition, the distance from the bottom of the Spinning

®

®

®

24 inches (61 cm) in order to significantly reduce chances for inte
page 21 regarding bike layout.

4

Riders must lean into the

Calorie calculations are displayed as a summary only and will ONLY be shown if a user utilizes a

the

display (within 16 inches) and
wait for the HR to display –
once the HR is displayed they
must maintain the forward
Position for 15 seconds while
the computer codes with their
Polar Coded Strap, this insures

that no outside signals will interfere
with the riders data once they lean
back into their seated position.

heart rate strap throughout the entire workout.

Cell phones, televisions, speakers and other electronic devices can cause interference with
operation if they are in close proximity to the Spinning® Computer and/or transmitter.

s regarding operation or usage of the Spinning® Computer, please contact

-503-1221 or 1-714-669-1660.

5

strap

Specifications

Heart Rate Range : Approximately 30” From computer to users HR chest

Battery: Qty 4 each AA Alkaline

Battery life expectancy: 1 year (depending on use and backlight usage)

Sensor:

Battery: Lithium CR2032

Battery life expectancy: Approximately 2.5 Years (depending on use)

Distance to magnet: Approximately 5mm

6

by the person riding the Spinning Bike. The Polar strap

displays the person’s heart rate.

The computer and heart rate

hin range of each other and no other heart rate strap can be within this

computer

How it Works

Heart

How does the Spinning computer work?

speed), total distance and elapsed time.

• The heart rate information is received from a Polar

WearLink® heart rate strap worn
sends a radio signal to the computer and the computer
If any other strap is used it will not display the heart rate.
strap must be wit
imaginary circle. The range is approximately 36 inches from the computer.

©

T61, Polar© T31C or Polar©

• The RPM signal is transmitted by the cadence sensor sending the RPM to the

Each time the magnet on the flywheel passes the cadence sensor it records one
revolution and as it counts the revolutions it sends this number to the computer.

RPM

rate

7

ollowing data will be

iles or kilometers depending on the setup

The length of time in minutes from the time the computer has been

Turns on the backlight to enable viewing in low

Toggles between: Total Distance and

Computer Window and Buttons

Spinning® Computer; the f

HR- Displays the Heart Rate of the user when wearing a compatible Polar® HR
telemetry strap in beats per minute.

RPM- Shows the pedaling speed of the user in revolutions per minute.
Total Distance - Distance measured in m

selection.
Elapsed Time –

activated or reset.

Buttons:
Light (left) button -

light settings.
Toggle (right) button -

Elapsed Time.

8

Low Battery

Indicator

Installing or Replacing Batteries

5 Minutes
4 new AA alkaline batteries
Slotted or Phillips screwdriver

ries in the computer will last approximately

Remove the computer from the handlebar or computer mounting
bracket.

Loosen the captive scre w on the back of the battery cover (screw will
not completely come off, it will remain captive.) To remove the cover,
pull on the captive screw and lift.

Install 4 new batteries. Note: Replace all 4 batteries at the same time.

9

) symbol

The + sign indicates the positive (+) side on the battery and

Installing or Repla cing Batteries – cont’d

Note the directions each battery is to be installed. There is a plus (+) and minus (­inside the battery compartment.
the - indicates the negative (-) side on the battery.

Insert each of the 4 batteries into the battery compartment of the computer.
Attach the battery cover and tighten the screw.
Attach the computer onto the handlebar or computer mounting bracket and test.

10

: Syncing will not improve Heart Rate and is not a calibration it should only be used to Sync

A loose battery will prevent the cadence sensor to transmit the RPM signal to the

A missing magnet or one that is not lined up properly will prevent the cadence sensor

above steps you may now sync the computer and

cadence sensor. This will make them a paired set and will be able to transmit and

Do I need to Re-sync?

after checking all of the following:

• Do the serial numbers on the cadence sensor and the

computer match?
o If they do not match the handlebar has been swapped

with another bike and should be swapped back, so the
computer and sensor are matched up again.

• Is the battery secure in the cadence sensor and the cover is not loose?

o

computer.

• Is the magnet aligned with the cadence sensor?

o

to transmit the RPM signal to the computer.

• Does the computer turn on when you press a button?

o If the computer does not turn on replace the batteries in the computer.

• The computer turns on but as you pedal it does not show the RPM.

o If you have performed all of the

receive the RPM signal.

11

the

the Cadence sensor and computer will have to be

n the same

Testing for RPM

Less then 5 Minutes
N/A
N/A

T Procedure:

Once the batteries are installed, press any button and the display window will turn on in
Workout mode.

Test by waving a magnet across the cadence sensor. If you see RPM
values, then the cadence sensor and computer was synced successfully,
there is no need to perform the sync process.

If you do not get any rpm reading and the computer turns off you WILL
need to perform the Syncing process.

: If the cadence sensor and computer are no longer a pair (i.e. when users swap

th the computer attached.)

, the range for the cadence sensor is

12

and insert or replace the

the batteries are installed, press any button and the display window will go into the

from the back of the cadence sensor

Syncing Mode

Coin (penny, dime, etc.) or similar item to remove battery cover

Removing the battery lid on the backside of the Spinning® Computer
4 AA batteries.

Workout Mode
window

Holding the cadence sensor, remove the battery cover
using the coin or similar object and take out the battery .

SYNC ONE BIKE AT A TIME, the range for the cadence sensor is

13

the battery back in the cadence upside down to reset the system. Do not put the lid

window

ttery face will be right

Syncing Process – cont’d

Battery facing

upside down →

Battery facing
← right side up

Activate Sync Mode on the computer by holding down the Light

buttons for several seconds until the window displays

Remove the cadence sensor battery and place it back in correctly (ba

Replace the battery cover on the cadence sensor.

Note: To put the cadence sensor battery cover on
correctly, align the arrows before locking shut.

Sync
Mode

14

perly.

waving a magnet across the cadence

By doing this you are simulating the same motion

If you see RPM

Proceed with

Syncing Process – cont’d

8. With the computer window still displaying “Conn” hold the magnet
about 1/2 inch (1.2 cm) away from the edge of the cadence sensor
with the large arrow pointing towards the magnet.

Wave the magnet back and forth several times until the window on
the computer displays a random ID number (e. g. ID 45896).

Finally, accept ID by pressing the Toggle (right) button.

Once the Syncing Process is done, the display should be in the Workout Mode.

Wait for 60 seconds.

You must wait for 60 seconds to allow the computer to reset the ID pro

Test for response by turning the computer on then

sensor, as you did in the test on page 10.
as when the flywheel rotates and the magnet passes by the cadenc e sensor.
displayed, then the cadence sensor and computer were synced successfully.
the installation and mounting to the bike.

Remember to keep the computer and cadence sensor as a set at all times.

15

and a setting display distance in miles. It is

set with recommended default settings for the length of time the backlight will stay on when

You can make changes to

ode steps

Setup Mode

®

Computer is pre-set with a gear ratio 2

­ed.

iew information, follow these Setup M

e Setup Mode:

1. Press any button to activate computer.

2. Wave a magnet along the right side of the Spinning® Computer until
the display window shows all LCD segments flash.

3. Press Toggle (right) button to scroll through available setup options.

4. Press the Light (left) button to change settings on the current display option.

Mode options:

• GEAR and Software Version

o Gear Ratio, Select 1 (2.875) for V-Bikes.
o Select 2 (3.250) for all other models.
o Software Version displayed (-XX)

Note: User will not get the correct RPM values if
the Gear Ratio setting is not correct.

(Default Setting)

16

Setup Mode- cont’d

• Units - MILES or KM

Note: User will not get the correct RPM values if
the Gear Ratio setting is not correct.

(Default Setting)

• BLON – (Default Back Light On*) The amount of time the backlight
will stay on when the left button is pressed. Select between 1
second to 60 seconds using the Light (left) button and press the
Toggle (right) button to save and advance to the next setting.

*Note: Increasing the BLON (Back Light On) time will reduce
overall battery life. A shorter BLON time will result in longer
battery life (recommended).

• BLU – (Back Light Usage) Total time in minutes that the back light
has been on since the last data clearing. Press the Light (left)
button to clear data, if desired, then press Toggle (right) button to
accept and advance to the next setting.

17

button several times until the computer

Setup Mode- cont’d

• UH – (Usage Hours) Total operation time in hou rs of display since
the last data clearing. Press the Light (left) button to clear data, if
desired, then press Toggle (right) button to accept and advance to
the next setting.

• ODO – Total Miles / KM
Total traveled distance in miles or KM since the last data clearing.
Press the Light (left) button to clear data, if desired then press the
Toggle (right) button to accept and advance to the next setting.

• SON – (Summary ON Time) Number of seconds the summary will
be displayed at the end of the workout.

o Options: 30, 60, 90, or 120 seconds

Select by using the Light (left) button and press the Toggle
(right) button to accept and exit Setup Mode.

5. To exit Setup Mode, press the Toggle (right)
returns to Work out Mode.

6. Once out of Setup Mode and in the Workout Mode, one could start monitoring the
workout.

18

, it must be adjusted

that it is about 5 mm (.20 in) from the magnet face. Install the magnet on the flywheel so

on the end of the cadence sensor. Note the distance between the

acket and adjust

Mount the magnet with the adhesive

tape side onto the flywheel by positioning the magnet so it will line up in front of the cadence

inning

Installation of Cadence Sensor and Magnet – All Spinners®

Before the cadence sensor is securely fastened to the flywheel support
so
that it aligns with the arrow
end of the cadence sensor and the magnet face. Remove the cadence br
the distance by pulling or pushing the cadence sensor bracket.

Tighten the set screw on the cadence mounting bracket using the M2 Allen tool

Caution

Do not over tighten the set screw.

Magnet location
Remove the backing of the adhesive on the magnet.
sensor as the flywheel turns. Note: Mount the magnet near one of the dots of the Sp

logo as shown in the figure above.

19

curved portion of the handlebars. Once positioned correctly, tighten

Mounting Computer On Handlebars - V-Bikes

15 Minutes
727-0083 Spinning® Computer Kit

NOTE: The thick insert is used on the V-Bikes
M5 Allen Wrench

M2 Allen Wrench

Place the thick insert inside the bottom part of the
Mounting Bracket Clamp. Position the mounting
bracket onto the center ­the 4 M6x20 screws using the M5 Allen tool.

Install the computer onto the mounting bracket by
sliding the computer clamp over the long portion of the
bracket. Tighten computer clamp with the M6 screw
and nut using the M5 Allen tool.

Note: Use the M6x30 screw for the computer
clamp when installin g onto the computer
mounting bracket.

20

curved portion

the 4 M6x20 screws using the M5 Allen

Mounting Computer On Handlebars - Pro 5800 / 6800 / Elite 5900

15 Minutes
727-0083 Spinning® Computer Kit

Note: The thin spacer is used on Pro 5800 / 6800 and
Elite 5900 bikes.

M5 Allen Wrench
M2 Allen Wrench

Place the thin insert inside the bottom part of the
Mounting Bracket Clamp. Then position the mounting bracket onto the center ­of the handlebars. Once positioned correctly, tighten
tool.

Install the computer onto the mounting bracket by
sliding the computer clamp over the long portion of the
bracket. Tighten computer clamp with the M6 screw
and nut using the M5 Allen tool.

Note: Use the M6x30 screw for the computer
clamp when installing onto the computer
mounting bracket.

21

Mounting Computer On Handlebars - Elite 6900 and NXT 7000

15 Minutes
727-0083 Spinning® Computer Kit

Note: The inserts and mounting
bracket are not used on the
Elite 6900 or NXT 7000.

M5 Allen Wrench
M2 Allen Wrench

1. Install the mounting bracket to the center flat

section of the handlebar by slightly prying the
computer bracket clamp open.

2. Secure clamp down by tightening the M6x20 screw

and M6 nut.

22

Customer

spray onto a soft cloth then wipe the Spinner

, ammonia or alcohol when wiping down the computer.

should focus on the overall performance of the computer. During this portion of

Battery Low will display when the battery needs replacement. Replace the batteries in the computer

Inspect the mounting of the cadence sensor and magnet to insure it is intact and working properly.

rformed more frequently.

Maintenance Checklist

Preventative Maintenance

FAQ’s and Troubleshooting

contact the Star Trac

ent at 800-503-1221 or 1-714-669-1660.

W= Weekly M= Monthly

M Procedure

Daily maintenance of the computer will determine its life of the computer by how consistently it is

performed.

• Wipe down the co mputer with a soft cloth after each use.

• Dilute Simple Green (1) with water (30) (30:1 ratio)

Computer.
NOTE: Never spray directly onto the Spinner Computer.

• Never use abrasive cleaning liquids or oil base

The weekly maintenance

the maintenance look for vibration and possible loose assemblies.

• Inspect each computer for loose parts, bolts and nuts. Adjust as necessary.

• Remove any computers that are not properly mounted and are deemed unsafe.

The monthly maintenance check should be a comprehensive inspection of the overall assembly
components of the computer.

• Inspect all areas for proper adjustments

P

• Inspect all parts to determine damage which will require possible part replacement.

P
P

•

P

with 4 high quality AA Alkaline batteries such as Duracell or Energizer.

•

No display

23

o Press any button.

(or more)

Rider does not have the recommended “Coded” chest strap or it may not be working.

” series

ove

the bikes so there is more space from the computer of your bike to the chest of the

o Pedal the bike and then press any button.
o Check batteries in computer.

No heart rate

o Is the user wearing a Polar

®

“Coded” HR chest strap?

o Moisten the strap and wear it agai nst the skin.
o The battery in the strap might be low, try another strap.
o Stay in Syncing position for 15 seconds . Note: It may take 15 seconds

the computer to obtain a heart rate signal from a chest strap.

Heart rate drops out

o Rider may not have held forward position for 15 seconds.
o

Which heart rate strap works with my Spinning® Computer?

o Any Polar

chest strap to reduce HR “crosstalk”.

Picking up another riders heart rate

®

“Coded” HR strap. Note: It is suggested to use a Polar® “Coded

o Bikes might be too close to each other and receiving HR from another rider. M

other rider (s ee diagram on page 22).

o Each rider should wear a Polar

®

“Coded” series chest strap.

24

flywheel and aligned with the cadence sensor

depending on usage and backlight use

suggesting battery

FAQ’s and Troubleshooting – cont’d

Battery light does not stay on long enough

o Change the BLON time (see page 6).

No RPM

o Is the magnet on the left side of the
o Sync up the computer and cadence unit and wait 60 seconds.
o Check the battery in the cadence sensor.
o If pedaling exceeds 120 RPM, the computer will flash the 120 value until rpm’s

decrease.

What is the battery life?

o Computer batteries last approximately 1 year

Note: “Low Batt” will be displayed underneath the Heart symbol,
replacement.

§ Computer batteries : 4 AA Alkaline

§ Cadence sensor battery : Lithium CR2032

o Cadence sensor battery lasts approximately 2.5 years.

What does the computer display?

o Cadence = RPM
o Heart Rate = BPM
o Total Distance = MILES / KM
o Elapsed Time = MINUTES

Calories = kCal

25

key to Spinning®

asing power, gaining efficient leg speed and mastering the relationship between

f heart rate monitoring. Heart rate monitors are used in the Spinning® program for

eart rates are used to tell whether a

predicted formula: 220

predicted maximum heart rate. For example, a 30 years

Spinning® Instructor Education

Instructor Educat ion

:

the

:

Spinning® Computer effectively, one needs an

estimate one’s maximum heart rate is to use the age-

-

– 30 to get age-predicted maximum heart rate of 190 beats per minute (BPM ).

26

:

Improves muscular endurance and mental stamina.

rt to recover quickly from work effort.

™ is a type of training based on exercise intensity (indicated by heart rate).

™ Intensity Range Purpose

50% to 65% of MHR Relaxation and energy accumulation.

65% to 75% of MHR

75% to 85% of MHR Raises metabolism, burns fat, increases energy.

65% to 92% of MHR Trains the hea

80% to 92% of MHR To challenge the well conditioned exerciser.

ENERGY ZONE™ HEART RATE CHART

RECOVERY

AGE

-23 100-129 129-149 149-168 129-182 160-182

-27 98-126 126-146 146-165 126-178 155-178

-31 96-123 123-143 143-162 123-175 153-175

-35 94-120 120-140 140-159 120-172 150-172

-39 92-118 118-137 137-155 118-168 146-168

-43 90-116 116-134 134-151 116-164 143-164

-47 88-113 113-131 131-148 113-161 140-162

-51 86-110 110-128 128-145 110-157 137-157

-55 84-108 108-125 125-141 108-153 133-153

-60 82-105 105-122 122-139 105-150 131-150

50%-65%

ENDURANCE

65%-75%

STRENGTH

75%-85%

INTERVAL

65%-92%

RACE DAY

80%-92%

27

CADENCE FUNDAMENTALS

RPM f

for a

for a hill. These ranges are based on studying the cadences of elite cyclists

on a

is used to increase friction on the flywheel in order to simulate realistic external forces

If a person pedaled like this on street bike, he/she wouldn’t generate

skilled cyclist who has worked on her pedal stroke for many years and has trained the

period. Because of his/her strength and ability to overcome the higher resistance at faster leg

bike will succeed at

Is Cadence?

and most realistic cadences are 80–110 RPM

–80 RPM

80-110 RPM.

RPM is both unrealistic and counterproductive. The resistance knob

bike

Faster Than 110 RPM Is Unrealistic because:

It’s like pedaling very fast in a very low gear —there’s a low power to resistance ratio.
It’s wasted energy .
much power or speed.
A
nervous system to react quickly is able to pedal efficiently at 100+ rpm for an extended

speeds, it is said that he/she has a high power to resistance ratio.

Faster Than 110 RPM Is Counterproductive because:

No amount of high-cadence/low-resistance pedaling on a Spinning®
training the nervous system properly. The flywheel is doing most of the work.

One won’t achieve his/her performance and weight loss goals.
One won’t build leg strength.

28

To Pedal Faster Than 110 RPM?

cyclists) who have mastered a smooth pedal stroke and who

20

will bounce in the saddle.

straight down. That means that they haven’t

rry their foot the

term solution is to add

up

e at 400 watts for several

RPM

superhuman or must choose a gear that is so low (granny gear), that

lower

-3 minutes. A high

In The Saddle:

ing at cadences of 100-120 rpm with too little resistance, the rider

ly have only one phase—

one must also work on pedal stroke technique and cadence drills.

For Hills: 60 -80 rpm

one must either be

—it allows the rider to climb hills at a much higher cadence and

his/her power and speed are reduced.

-

-

RPM

29

o exceed 80 RPM

-20 seconds. The rider intensity will

There won’t be many situations where a

pedal downward while pulling on the handlebars. This excessive resistance places too

ying good form at 60 RPM without contorting the body to turn the pedals.

ward. The same applies to

30

:

l for establishing proper

up, one may tend to pedal too quickly thus

up to establish a

smooth cadence and gradually establish a balanced intensity. Similarly, after the warm

up, be cautious of increasing cadence over 100 rpm with light resistance (this will also

up, ensure

Resistance is good. Some riders are afraid to add resistance because they

they’ll end up with bulging quadriceps. But in cycling, it is the sprinters who have the

larger quadriceps (high cadences, lower resistance), and the skilled climbers generally

Slower cadence does not necessarily mean lower intensity. Perhaps a rider

feels that if he/she slows down the rpm his/her heart rate will drop too low. But in fact,

he/she is in control of the intensity because he/she can add resistance as needed. Subtle

urns of the knob should eventually generate the required response. Wearing a heart rate

s intensity goals using the right combination of cadence and

ted. The next section will

explain how cadence and resistance work together to elicit a given intensity. With this

understanding, one can coach others to select the appropriate resistance and cadence

• Warm-Up. The first ten minutes of a Spinning ride are critica

cadence. With no resistance during warm­raising the heart rates prematurely. During the warm -up, it’s important to work on
cadence by keeping intensity under control (65% or less). Use the warm-

cause a potential anaerobic event and one may spend the remaining class time
attempting to recover). In other words, if one chooses to climb after the warm­that intensity and cadence are increasing equally.

• Resistance.

think
have the longer, leaner legs (lower cadences, higher resistance).

• Intensity.

t
strap is critical to monitor one
resistance.

• Putting it together. Cadence and resistance are inversely rela

for the terrain they have selected.

31

etween Cadence And Resistance:

he/she

can find the right resistance to

can dial in the right amount

should

to understand and learn to apply this relationship between

) on a flat road, at a

. Dial in the amount of resistance necessary to reach that

end

(a range is sufficient). Dial in the right amount of resistance

to maintain the same HR of

one knows the intensity (heart rate)

elects the cadence at which to ride, he/she

one

selected cadence parameter combined with a heart rate range, one

factors such as fatigue, stress, overtraining, or medication.

:

the rider

1. Ride at a steady state heart rate of 75% maximal heart rate (MHR
cadence in the range of 85–95 RPM
goal.

2. Now find a moderate to hard seated climb at a cadence of 65 -70 RPM and at a high­aerobic HR of around 80% MHR
to reach that goal.

3. Now suppose the hill just became a little easier, but one wants
80%. Because it’s still a hill, his/her cadence should not rise above 80 RPM. What does
need to do to stay at the same intensity as cadence increases? Answer: reduce the
resistance just a little.

32

4. Find a tough climb without exceeding 85% MHR. Continue adding resistance until

one

ut of the saddle in a standing climb. (Outdoors, cyclists stand on a

. Play with these

three variables, finding the right combination to meet the parameters. If cadence picks up too

will need to

ensity.

will be able to

hanges. An outdoor cyclist would accomplish

for 5 minutes

RPM

which

feels the need to rise o
climb when the road becomes steeper.) Maintain a cadence of 70 –75 RPM

fast, one will have to increase the resistance. If heart rate rises too high, one
adjust one or both of the other variables (cadence and/or resistance).

a rider become the master of the road and in control of his/her int

one

CADENCE DRILLS

one can incorporate into his/her rides

: Teaching The Concept Of Cadence Vs. Resistance

MHR and a cadence of 85 RPM

and 95

rt rate. If at any point one cannot

he/she should ride at the last cadence to maintain the desired intensity

go back down the ladder from 95 to 80 RPM.

33

-

4 minutes. Try to maintain the same intensity of

legs down as the hill becomes steeper. Ride at

ide back up the ladder from 60

MHR

to maintain the desired cadence)

can safely and efficiently pedal without bouncing

can make subtle

should hit

while

can ride

one will have to slow his/her

RPM. If one cannot maintain the intensity he/she should ride at the last

he/she could.

—transition to a standing climb. Once standing, r

, reducing the resistance slightly each time. It will be difficult to maintain the 80%

t amount of resistance (one that allows the rider

:

determine the highest cadence where one

h will help train leg speed. With

one can improve skill and leg speed.

-75% of MHR. Gradually increase the

RPM about 3 RPM every minute, all on a flat road. One

his/her resistance if needed. Intensity will undoubtedly increase, but one

. Pull the feet back at the bottom and push forward at the top of the pedal stroke.

start to bounce, reduce the cadence a few RPM to determine the exact point one

One will probably need to raise the resistance slightly.

34

:

progressive increase or decrease in one of the following variables: cadence, resistance

the following drills in any profile:

Constant cadence with increasing resistance in a seated flat or standing flat. The terrain

Constant resistance with increasing cadence, in a seated or standing position. Intensity can

e very quickly, so this requires close attention to your heart rate monitor. This drill is

) are a type of ladder where riders progressively increase the

are done

the

ability to perform the work interval.

at an aerobic intensity. The first drill will be

12 seconds, raise cadence

, extra effort should be made to stay seated

should not go

One can use a combination of
gradually becomes a hill.
increas

also known as spin-ups or accelerations (see below).
Measured heart rate increases (5 beats at a time) using a combination of cadence or
resistance to elicit the inc rease in intensity. This is an excellent tool to practice control.

Spin-Ups)

(also known as Spin-Ups

a long warm -up. Accelerations

Accelerations help

beyond the cadence where he/she tends to bounce.

one begins the next interval, he/she is rested

to give it his/her all. Insufficient recovery will hamper the

RPM

e to 110 RPM. Every 10 -

RPM. As one approaches and surpasses 100 RPM

one cannot do this without bouncing, he/she

point —it will defeat the purpose).

35

with enough resistance to bring the intensity to 75%. Gradually

may

to stay within the desired intensity. Once

80 RPM

, hold this cadence for progressively longer periods. (15, 30, 45 and 60 seconds).

. Intensity will no

RPM every 4 seconds.

RPM

RPM over 60 seconds . If possible, use 85% MHR as a ceiling. One

him/her

RPM and gradually increase the cadence to 80 RPM

–60 seconds.

36

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37

:

on three hills, each one a little longer, steeper and

max. Allow heart rate

Warm up for 5 minutes and allow heart rate to

esistance and take your cadence

Unload resistance and increase cadence to 90

. Find the right resistance to maintain a

Add resistance to moderate/heavy and combine

Example: 3 min seated climb, 1 min jumps on a

takes a rider

Duration Movement/Cadence Intensity Technique

5 min Seated Flat

80-110 RPM

50-65%
MHR

rise up to 65% MHR.

4 min

3 min

20:00 8 min

Seated Climb

80 RPM

Seated Flat

90-100 RPM

Seated Climb

60-80 RPM

Jumps on a Hill

60-80 RPM

80% MHR Settle in to the back of the saddle as you

gradually add r
to 80 RPM.

75% MHR

100 RPM
heart rate effort at 75%.

80-85%
MHR

the two movements in any combination.
hill, repeat

38

23:00 3 min

resistance and increase cadence to 90

. Find the right resistance to maintain a heart

e/heavy and combine all

three movements in any combination. Example: 2

min seated, 1 min jumps, 2 min standing, 3 min

to come

35:00 12 min

Seated Flat

90-100 RPM

Seated Climb

60-80 RPM

75% MHR Unload

RPM

rate effort at 75%.

80-85 MHR Add resistance to moderat

40:00 5 min

Jumps on a Hill

60-80 RPM

Standing Climb

60-80 RPM

Seated Flat

80-110 RPM

50-65%
MHR

seated, 2 min jumps, 2 min standing.

Decrease resistance to light and allow HR
down to 50-65%.

39

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Spinning® Computer Manual

620-7654 Rev F