Re: Spinning Bike
i used to use mine all of the time when i was training for ironmans. now that i'm doing more heavy lifting with some short conditioning workouts i use it often for the conditioning.
tabata are always good--20 seconds all out, 10 seconds easy recovery. workout done in 4 minutes not including w/u and c/d.
another good interval workout is 30 seconds on/30 seconds recovery.
big gear intervals--60 seconds work making the resistance really hard (about 40 revolutions per minute) followed by 60 seconds easy recovery.
the fun is endless!