Winter Cross-Training for Runners: Cycling, Spinning, and HydroRider Workouts
Explore engaging winter cross-training options for runners with cycling, spinning, and hydro-based workouts designed to boost endurance and strength.
Cycling workouts are a crucial component of training for aspiring Ironman athletes. When outdoor conditions are unfavorable, the alternative is to pedal indoors, either on a stationary bike at home or at a gym on a bike trainer. Training at home on a stationary bike can often feel monotonous and challenging to maintain focus on for extended periods, especially when muscle fatigue sets in. However, group cycling classes offer a dynamic environment with team spirit and an instructor to keep you motivated and accountable.
Inspired by a video shared on Lifehacker, we've curated a collection of cycling workouts for you to enjoy. Don't underestimate these sessions—they're far from easy and are effective for all fitness levels.
Understanding Cycling and Spinning
Indoor cycling, often referred to as cycling aerobics, indoor cycling, spinning, or spinracing, is a form of aerobic exercise performed on a lightweight stationary bike. Different programs vary in class structure and bike design.
According to Sportwiki.to, cycling classes are the most popular form of indoor cycling aerobics and are available in nearly every major fitness club. Sessions typically last from 35 minutes for beginners up to 55 minutes for advanced participants.
Spinning differs from general cycling in how the workout intensity is distributed. While cycling classes balance effort between the upper and lower body, often incorporating strength exercises, spinning focuses primarily on the lower body muscles.
Think of cycling classes as a leisurely bike ride, whereas spinning is akin to a competitive bike race.
An intriguing variation is the HydroRider workout, where the stationary bike is submerged in water, and participants pedal while immersed up to their waist, guided by an instructor’s commands. This adds resistance and reduces joint strain, making it a unique cross-training option.
Workout Videos
The journey begins with this introductory video.
Video #1
Video #2
Here is a session led by the same instructor, but with a funky style twist.
Video #3
This workout is tailored for women who enjoy dancing, making pedaling an entertaining and lively experience.
Video #4
If funky or hip-hop cycling styles aren’t your preference, you might appreciate a more intense, masculine approach like Les Mills offers. His program includes a variety of workouts, including intervals and hill climb simulations, ensuring a challenging session.
Video #5
Some workouts combine cycling with strength training exercises to diversify the routine.
Video #6
There’s even a Korean-style class, turning the workout into an entertaining show, as Koreans often do.
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