A Fat-Burning Spin Workout to Help You Build Endurance

Equinox

The next big thing in cycling is here: Today, Equinox launched a new series of spin classes, "The Pursuit: Burn" and "The Pursuit: Build," at select New York and Los Angeles clubs. The classes take elements of teamwork and competition and combine them with visual representations of how hard you're working using on-screen projections, so your workout feels more like a game, and less like torture.

"We know through research that competition raises everyone's performance level, even if you deem yourself to be uncompetitive," says Jeffrey Scott, Schwinn Master Trainer and Equinox National Group Fitness Manager for Cycling. "Data tracking and visualization have become more and more popular, so what Equinox has tried to do is take this information and do something extremely different and totally innovative."

The best news: You can use the principals that shaped this new class to get the most out of your time on the bike-whether you're in spin class or riding solo. Becoming mentally engaged and measuring your progress are the two main things to focus on. For example, pay attention to metrics like wattage, distance, and caloric expenditure. (Made it 21 miles in a 45-minute sesh instead of your regular 19? That's progress! Write it down and try to beat it next time.) But know that distance isn't always everything. "Gear is gold, every time you turn that nob and add more gear, you are investing in yourself," Scott says. So monitor your intensity by keeping yourself at ranges between 60 to 100 RPMs, with a significant gear to burn more calories and build more strength, he advises.

Ready to build and burn? Scott created an exclusive, 30-minute workout for Shape.com readers that combines the strength and endurance of "The Pursuit: Build" with the high intensity interval work of "The Pursuit: Burn." Go on to the next page to check it out!

Pick a great song for each one of these segments and start it at the beginning.

Warm Up: 5 Minutes

Begin seated with an RPM range between 80 and 100 and an easy resistance. There should be enough gear that you clearly feel the front of your pedal stroke. At minute three, add enough gear that you feel like you are riding into a gentle headwind until the end of the warm-up.

Standing Surges: 3 to 4 Minutes

Start in a seated position with an RPM range between 65 to 75 and with a gear that feels moderate. During the chorus of the song, get out of the saddle and imagine passing the rider in front of you. When the verse of the song comes back on, sit down and return to original RPM range. You will do this three times during the song. Remember to keep your hips over you pedals when you come out of saddle.

Seated Hill Climb: 3 to 4 Minutes

Begin seated with an RPM range between 65 and 75. (A good dance song as this RPM range will most likely put you right on the beat of the music.) Each time the song goes into the chorus, add a little gear. By the end of the song you should have added three more gears and should be working hard. Your breathing should be challenged.

Standing Hill Climb: 3 to 4 Minutes

Keeping an RPM range between 65 to 75, add the best gear you can handle out of the saddle for three minutes to complete this hill. When you get up, keep your hips over the pedals and during the last minute, pick up pace by 5 to 10 RPMs. You should be close to breathless at end.

Seated Recovery: 2 to 3 Minutes

Back in the saddle at 75 to 90 RPMs, peddle with a light gear for three minutes to recover and catch your breath.

Repeat steps 2 through 5 one more time for a great 30-minute workout. Be sure to stretch when finished.