We do quite a lot of interval work on the spin bikes working both in
climbing, high resistance and slower leg speed to flat out sprinting
with a high cadence and less resistance, we work with a combination as
well, say 30 seconds climb 30 seconds spin for 30 minutes, we will mix
them up with longer and shorter efforts and recoveries, say a ladder
similar to 1 minute climb 30 seconds spin, 3 minutes climb 1 minute spin
5 minutes climb 2 minutes spin then repeat down from there as well, or
we may reverse the climb and the spin components, there are so many
options, ashley