
Star Trac Fitness™
Spinning® Computer
User Manual
Installation, Service and Instructor Education

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-sync?________________________________
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Sensor and Magnet – All Spinners®
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- Pro 5800 / 6800 / Elite 5900
On Handlebars - Elite 6900 and NXT 7000
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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
must accept any interference received, including in
terference that may cause undesired
Changes or modifications not expressly approved by Star Trac could void the user’s
authority to operate the equipment.
FCC Regulatory Statements

All 727-0083 Spinning® Computer Kits include:
for
re-order
Qua
ntity
Description
727-0083
Spinning ®
Computer Kit
1 Spinning® Computer
1 Mounting Bracket
1 V2 Bracket Mounting Insert
727-0093-KT
Mounting
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
for mounting on your bikes

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.
Only Coded Transmitter will allow
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
Computer on bikes to the left or right is at least 36 inches (91.4 cm). In
addition, the distance from the bottom of the Spinning
®
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
24 inches (61 cm) in order to significantly reduce chances for inte
rference. See the diagram on
page 21 regarding bike layout.
Marketing Statement Regarding Heart Rate

Riders must lean into 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.
Calorie calculations are displayed as a summary only and will ONLY be shown if a user utilizes a
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.

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)
Battery life expectancy: Approximately 2.5 Years (depending on use)
Distance to magnet: Approximately 5mm
Specifications

How does the Spinning computer work?
speed), total distance and elapsed time.
• The heart rate information is received from a Polar
©
T61, Polar© T31C or Polar©
WearLink® heart rate strap worn
by the person riding the Spinning Bike. The Polar strap
sends a radio signal to the computer and the computer
displays the person’s heart rate.
If any other strap is used it will not display the heart rate.
The computer and heart rate
hin range of each other and no other heart rate strap can be within this
imaginary circle. The range is approximately 36 inches from the computer.
• 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.
How it Works
RPM

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
iles or kilometers depending on the setup
selection.
Elapsed Time –
The length of time in minutes from the time the computer has been
activated or reset.
Buttons:
Light (left) button -
Turns on the backlight to enable viewing in low
light settings.
Toggle (right) button -
Toggles between: Total Distance and
Elapsed Time.
Computer Window and Buttons

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.
Installing or Replacing Batteries

Note the directions each battery is to be installed. There is a plus (+) and minus (-
inside the battery compartment.
The + sign indicates the positive (+) side on the battery and
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.
Installing or Repla cing Batteries – cont’d

: Syncing will not improve Heart Rate and is not a calibration it should only be used to 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
A loose battery will prevent the cadence sensor to transmit the RPM signal to the
computer.
• Is the magnet aligned with the cadence sensor?
o
A missing magnet or one that is not lined up properly will prevent the cadence sensor
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
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
receive the RPM signal.
Do I need to Re-sync?

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 Cadence sensor and computer will have to be
, the range for the cadence sensor is

Coin (penny, dime, etc.) or similar item to remove battery cover
Removing the battery lid on the backside of the Spinning® Computer
and insert or replace the
the batteries are installed, press any button and the display window will go into the
Holding the cadence sensor, remove the battery cover
from the back of the cadence sensor
using the coin or similar object and take out the battery .
SYNC ONE BIKE AT A TIME, the range for the cadence sensor is

the battery back in the cadence upside down to reset the system. Do not put the lid
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.
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
waving a magnet across the cadence
sensor, as you did in the test on page 10.
By doing this you are simulating the same motion
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.
Syncing Process – cont’d

®
Computer is pre-set with a gear ratio 2
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
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.

• 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.

• 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)
button several times until the computer
returns to Work out Mode.
6. Once out of Setup Mode and in the Workout Mode, one could start monitoring the
workout.
Setup Mode- cont’d

Before the cadence sensor is securely fastened to the flywheel support
that it is about 5 mm (.20 in) from the magnet face. Install the magnet on the flywheel so
that it aligns with the arrow
on the end of the cadence sensor. Note the distance between the
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.
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
sensor as the flywheel turns. Note: Mount the magnet near one of the dot s of the Sp
logo as shown in the figure above.
Installation of Cadence Sensor and Magnet – All Spinners®

15 Minutes
727-0083 Spinning® Computer Kit
NOTE: The thick insert is used on the V-Bikes
M5 Allen Wrench
Place the thick insert inside the bottom part of the
Mounting Bracket Clamp. Position the mounting
bracket onto the center -
curved portion of the handlebars. Once positioned correctly, tighten
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.
Mounting Computer On Handlebars - V-Bikes

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
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 installing onto the computer
mounting bracket.
Mounting Computer On Handlebars - Pro 5800 / 6800 / Elite 5900

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.
Mounting Computer On Handlebars - Elite 6900 and NXT 7000

ent at 800-503-1221 or 1-714-669-1660.
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)
spray onto a soft cloth then wipe the Spinner
Computer.
NOTE: Never spray directly onto the Spinner Computer.
• Never use abrasive cleaning liquids or oil base
, ammonia or alcohol when wiping down the computer.
should focus on the overall performance of the computer. During this portion of
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.
P
P
P
P
The monthly maintenance check should be a comprehensive inspection of the overall assembly
components of the computer.
• Inspect all areas for proper adjustments
• Inspect all parts to determine damage which will require possible part replacement.
•
Battery Low will display when the battery needs replacement. Replace the batteries in the computer
with 4 high quality AA Alkaline batteries such as Duracell or Energizer.
•
Inspect the mounting of the cadence sensor and magnet to insure it is intact and working properly.
No display
Preventative Maintenance
Maintenance Checklist
FAQ’s and Troubleshooting

o Press any button.
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
Rider does not have the recommended “Coded” chest strap or it may not be working.
Which heart rate strap works with my Spinning® Computer?
o Any Polar
®
“Coded” HR strap. Note: It is suggested to use a Polar® “Coded
chest strap to reduce HR “crosstalk”.
Picking up another riders heart rate
o Bikes might be too close to each other and receiving HR from another rider. M
the bikes so there is more space from the computer of your bike to the chest of the
other rider (s ee diagram on page 22).
o Each rider should wear a Polar
®
“Coded” series chest strap.

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
flywheel and aligned with the cadence sensor
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
depending on usage and backlight use
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
FAQ’s and Troubleshooting – cont’d

asing power, gaining efficient leg speed and mastering the relationship between
Spinning® Computer effectively, one needs an
f heart rate monitoring. Heart rate monitors are used in the Spinning® program for
eart rates are used to tell whether a
estimate one’s maximum heart rate is to use the age-
predicted maximum heart rate. For example, a 30 years
– 30 to get age-predicted maximum heart rate of 190 beats per minute (BPM).
Spinning® Instructor Education

™ 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.
Improves muscular endurance and mental stamina.
75% to 85% of MHR Raises metabolism, burns fat, increases energy.
65% to 92% of MHR Trains the hea
rt to recover quickly from work effort.
80% to 92% of MHR To challenge the well conditioned exerciser.
ENERGY ZONE™ HEART RATE CHART
AGE
RECOVERY
50%-65%
ENDURANCE
65%-75%
STRENGTH
75%-85%
INTERVAL
65%-92%
RACE DAY
80%-92%
-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

and most realistic cadences are 80–110 RPM
for a hill. These ranges are based on studying the cadences of elite cyclists
RPM is both unrealistic and counterproductive. The resistance knob
is used to increase friction on the flywheel in order to simulate realistic external forces
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 .
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
nervous system to react quickly is able to pedal efficiently at 100+ rpm for an extended
period. Because of his/her strength and ability to overcome the higher resistance at faster leg
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.

To Pedal Faster Than 110 RPM?
cyclists) who have mastered a smooth pedal stroke and who
ing at cadences of 100-120 rpm with too little resistance, the rider
will bounce in the saddle.
straight down. That means that they haven’t
one must also work on pedal stroke technique and cadence drills.
e at 400 watts for several
superhuman or must choose a gear that is so low (granny gear), that
—it allows the rider to climb hills at a much higher cadence and
his/her power and speed are reduced.

-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
ward. The same applies to
ying good form at 60 RPM without contorting the body to turn the pedals.

:
• Warm-Up. The first ten minutes of a Spinning ride are critica
l for establishing proper
cadence. With no resistance during warm-
up, one may tend to pedal too quickly thus
raising 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-
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
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 warm-
that intensity and cadence are increasing equally.
• Resistance.
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
have the longer, leaner legs (lower cadences, higher resistance).
• Intensity.
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
strap is critical to monitor one
s intensity goals using the right combination of cadence and
resistance.
• Putting it together. Cadence and resistance are inversely rela
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
for the terrain they have selected.

etween Cadence And Resistance:
one knows the intensity (heart rate)
elects the cadence at which to ride, he/she
can find the right resistance to
can dial in the right amount
selected cadence parameter combined with a heart rate range, one
factors such as fatigue, stress, overtraining, or medication.
to understand and learn to apply this relationship between
1. Ride at a steady state heart rate of 75% maximal heart rate (MHR
cadence in the range of 85–95 RPM
. Dial in the amount of resistance necessary to reach that
goal.
2. Now find a moderate to hard seated climb at a cadence of 65 -70 RPM and at a high-
aerobic HR of around 80% MHR
(a range is sufficient). Dial in the right amount of resistance
to reach that goal.
3. Now suppose the hill just became a little easier, but one wants
to maintain the same HR of
80%. Because it’s still a hill, his/her cadence should not rise above 80 RPM. What do es
need to do to stay at the same intensity as cadence increases? Answer: reduce the
resistance just a little.

4. Find a tough climb without exceeding 85% MHR. Continue adding resistance until
ut of the saddle in a standing climb. (Outdoors, cyclists stand on a
climb when the road becomes steeper.) Maintain a cadence of 70 –75 RPM
three variables, finding the right combination to meet the parameters. If cadence picks up too
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 can incorporate into his/her rides
: Teaching The Concept Of Cadence Vs. Resistance
hanges. An outdoor cyclist would accomplish
MHR and a cadence of 85 RPM
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.

4 minutes. Try to maintain the same intensity of
one will have to slow his/her
legs down as the hill becomes steeper. Ride at
RPM. If one cannot maintain the intensity he/she should ride at the last
—transition to a standing climb. Once standing, r
ide back up the ladder from 60
, reducing the resistance slightly each time. It will be difficult to maintain the 80%
t amount of resistance (one that allows the rider
to maintain the desired cadence)
determine the highest cadence where one
can safely and efficiently pedal without bouncing
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.

progressive increase or decrease in one of the following variables: cadence, resistance
One can use a combination of
the following drills in any profile:
Constant cadence with increasing resistance in a seated flat or standing flat. The terrain
gradually becomes a hill.
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
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.
) are a type of ladder where riders progressively increase the
a long warm -up. Accelerations
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
ability to perform the work interval.
at an aerobic intensity. The first drill will be
12 seconds, raise cadence
RPM. As one approaches and surpasses 100 RPM
, extra effort should be made to stay seated
one cannot do this without bouncing, he/she
point —it will defeat the purpose).

with enough resistance to bring the intensity to 75%. Gradually
RPM over 60 seconds . If possible, use 85% MHR as a ceiling. One
to stay within the desired intensity. Once
, hold this cadence for progressively longer periods. (15, 30, 45 and 60 seconds).
RPM and gradually increase the cadence to 80 RPM

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on three hills, each one a little longer, steeper and
Duration Movement/Cadence Intensity Technique
5 min Seated Flat
80-110 RPM
50-65%
MHR
Warm up for 5 minutes and allow heart rate to
4 min
Seated Climb
80 RPM
80% MHR Settle in to the back of the saddle as you
gradually add r
esistance and take your cadence
3 min
Seated Flat
90-100 RPM
75% MHR
Unload resistance and increase cadence to 90
. Find the right resistance to maintain a
heart rate effort at 75%.
20:00 8 min
Seated Climb
60-80 RPM
Jumps on a Hill
60-80 RPM
80-85%
MHR
Add resistance to moderate/heavy and combine
the two movements in any combination.
Example: 3 min seated climb, 1 min jumps on a

23:00 3 min
Seated Flat
90-100 RPM
75% MHR Unload
resistance and increase cadence to 90
. Find the right resistance to maintain a heart
rate effort at 75%.
35:00 12 min
Seated Climb
60-80 RPM
Jumps on a Hill
60-80 RPM
Standing Climb
60-80 RPM
80-85 MHR Add resistance to moderat
three movements in any combination. Example: 2
min seated, 1 min jumps, 2 min standing, 3 min
seated, 2 min jumps, 2 min standing.
40:00 5 min
Seated Flat
80-110 RPM
50-65%
MHR
Decrease resistance to light and allow HR

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800-503-1221
http://support.startrac.com/
For more information on Spinning® education, eve nts, accessories and apparel log onto
www.spinning.com
Spinning® Computer Manual
620-7654 Rev F