spinning

[OakLeaf]

downhills on a fixie is good spinning training

Safer, not to mention more accessible to people who don't already own fixies, are downhill intervals on a freewheel bike - put it in a low gear and spin fast enough just to keep tension on the chain, and the freehub from freewheeling, as you roll downhill and gradually accelerate. So you're basically doing the same thing you'd be doing on a fixed gear bike, but without the disastrous consequences if you run out of steam.

Cadence intervals on rollers are a great way to smooth out your pedal stroke at high RPM, and to get a good cardio workout on rollers. Winter's coming in a lot of the northern hemisphere .... Back in the day I did one minute repeats with one minute recoveries in a ladder format - increasing cadence by 10 RPM each repeat until I got to a cadence I couldn't hold without bouncing, then back down to normal cadence in 10 RPM increments.


But you only asked what spinning is, not how to get good at it.

Complicating matters is that Spinning™ is a trademarked system of indoor bikes and instructor training.

[crc]

I understand that increasing your cadence helps with your endurance, but won't shifting down to practice spinning make you slower? In the long run I guess it will help you get faster with stronger muscles.