I decided to join because I liked the advise you all had for someone new to spinning. I am not that new to spinning but I have to fight instructors that I considered not to be very knowledgeable in what they ask you to do. Regarding your standing and running, sometimes they don't only ask you to do that, but they do it after a hard climb when your legs are tired.

Could someone please tell me if there is an ideal breakdown or the maximum time that you should maintained any given position. In order to obtain your best possible results.

Thanks