Please help!!! Need routine!

[Crankin]

Thank you for serving.
Can you tell us a little more about what kind of bikes these are? Are they spin bikes (with a flywheel) or regular stationary bikes?
Regular stationary bikes often have different levels (1-10 or 20). You could experiment with what the different resistances feel like at each level and then design a plan where you warm up at an easy resistance for 5-10 minutes and then vary your workout with intervals of higher resistance for anywhere from 30 seconds to up to 3-5 minutes. Make sure you cool down, too for at least 5 minutes. Spin bikes work on the same principle, but usually have a dial to turn that raises or lowers the resistance. You want to raise resistance to simulate hill climbing, but not so much you are hurting your knees.
Make sure the seat is set appropriately for your height (not too low), so you can extend your leg with just a slight bend in your knee. I am assuming that even on a FOB there is someone responsible for keeping the equipment in shape in the gym. Maybe they can show you how to set up the bike, at least.

[Zen]

It sounds like you may already be in a class and just don't understand the terminology?

A bit more clarification may be in order before anyone can really help without bombarding you with useless information.

[Trek420]

It sounds like you may already be in a class and just don't understand the terminology?

I don't think she is, she said there's no instructor.

Thank you for serving, welcome to TE. Stick around, plenty of spin instructors here. I'm sure we'll come up with some ideas, maybe even a cool music play list.

Also check the Spin section of TE

http://forums.teamestrogen.com/forumdisplay.php?f=47

[HeatherTC]

Trek420, thanks for the link. I will definitely check it out.

[HeatherTC]

Crankin, thanks for responding. I have been so busy and have been unable to get back on here. The bikes are spinning bikes, not regular stationary bikes. I did find one routine that I really like but I want to try some different routines. I have a done a couple spinning classes in the past and am familiar with how my bike shoulde set-up. Any suggestions for routines? Thanks once again for taking the time to respond.