(Photo Credit: Shape Magazine - shape.com)
This is a moderate-hard level 30 minute spin class workout routine, as suggested by Shape Magazine. It notes the time, the speed in RPM, the required tension/resistance, rate of perceived exertion, (difficulty scale from 1-10), and directions on what to do with every minute of that 30 minute exercise. Regimented, precise, calculated, and one hell of a workout.
It states in the smaller print (marked with a double-star), that the calorie burn is based on a 145-pound woman, suggesting that this is most likely their target. But, how this workout is set up, any person of any gender, and of any weight, can benefit from this kind of exercise, (barring any major health concerns). It’s a solid, sweat-inducing workout for everyone!
This got me thinking. You could to do this same kind of exercise on an e-bike! We here at Biktrix have always likened our e-bikes as mobile spin-class machines, with the practicality of also getting you where you need to go. The key to easily adapting these kinds of exercises to e-bikes is in the use of the e-bike’s adjustable pedal assist. It’s like easily adjusting the tension on a stationary bike! But know your numbers. The Biktrix pedal assist system uses a 1-5 rating, much like the workout routine difficulty’s numbers, ranging to 10. Note the pedal assist numbers to the tension levels of the Shape Magazine workout.
PEDAL ASSIST LEVEL
|1 (VERY HEAVY)||Meant for standing on the e-bike on lower revolutions per minute. #musclebulk|
|2 (HEAVY)||Meant for lower revolutions per minute on the e-bike while in a standing or a sitting position.|
|3 (MODERATE)||Your go-to setting for moderate tension, but still giving you variance of difficulty based on low to high revolutions per minute requirements from a sitting or standing position.|
|4 (LIGHT)||Meant for very fast, high RPM sections of the workout. You have just enough resistance where you can stand if needed, but not so much to impede your high RPM requirements. Consistency and endurance is key to feel the burn!|
|5 (VERY LIGHT, WARM-UP)||No pedaling is needed with this setting, but we suggest you pedal on max assist to start and finish your workout. Pedaling on this setting will help you warm up and cool down your muscles to prevent cramping or strain. It will also be a lifesaver when your legs feel like wet spaghetti noodles!|
All you need is to find an open spot, and just let loose - away from busy hustle and bustle, away from red lights and stop signs impeding your workout. Have a fun, rewarding, controlled workout on an e-bike, and ride to a healthier, happier destination.
(Cover Photo Credit: Shape Magazine - shape.com)
About Robert Bryn Mann:
Robert Bryn Mann is a Customer Content Specialist at Biktrix. A professional writer, he is happy to be working with a company that shares his passion for greener transportation options. When he is not working with Biktrix, he is writing stand-up material and scripts for film and TV.