Spinning at home – with heart rate and cadence
Not everyone has a smart trainer. Many spin bikes and exercise bikes only have a knob for resistance – and no connection to an app. You can still train with purpose.
Why not resistance levels?
“Level 6” means something different on every machine. More reliable are two numbers that are the same everywhere: cadence (revolutions per minute) and heart rate.
How it works
- The target reads e.g. “90 rpm, heart rate 120–135”.
- You pedal at that cadence and turn the resistance so your heart rate lands in the zone. Too low: a bit more resistance. Too high: easier.
Cadence without a sensor
Without a sensor, a beat helps: a soft click or a beat at the target tempo, and you pedal in rhythm – like spinning to music. One revolution per beat at 90 beats per minute gives you 90 rpm.
Heart rate lags behind
Heart rate takes 30 to 90 seconds to respond to a new effort. For long, steady sections (endurance) it’s ideal. In short intervals, what counts in the first minute is mainly cadence and feel (“7 out of 10”) – heart rate only confirms it afterwards.
Example: 40 minutes
- 5 min warm-up – 85 rpm, easy
- 20 min endurance – 90 rpm, heart rate zone 2
- 4 × 2 min brisk – 95 rpm, heart rate zone 3–4, 2 min easy in between
- 5 min cool-down
Where does the heart rate come from?
From a chest strap or a sports watch. Garmin sends it via “Broadcast Heart Rate”, Apple Watch – with the next iPhone update – via BLOX on the watch. Without heart rate, feel remains the yardstick.
Frequently asked questions
Can you train with purpose on a normal exercise bike?
Yes. With targets for cadence and heart-rate zone instead of watts – you set the resistance yourself so that your heart rate fits.
How do I hold my cadence without a sensor?
With a beat (metronome or music at the right tempo): one crank revolution per beat.