Since Boston Run to Remember training officially starts TODAY, I knew some good cross training will be required to ensure that I am strong and can prevent any further injuries. Pursuit Boston has recently started to offer a Spin Flex class and sounded like it was perfect for this. This class is for those who want to get a good spinning workout in but also some weight lifting.
I learned in my Spinning instructor orientation that the Spinning mindset is that cycling is done on the bike and strength/lifting is done off the bike. Keep in mind that “Spinning” is trademarked which means all the other studios are technically “indoor cycling”. So that is what I am referring to when I say “Spinning mindset”-Recycle Studio, The Handle Bar, Vélo-City, Sweat and Soul, Flywheel and Soul Cycle all have their own indoor cycling methodology.
For today’s class we did the following:
- 40 minutes cardio (Spinning on the bike)
- 20 minutes weight training (off the bike)
Both the spinning and weight training portion will vary per class, but here is what we did yesterday…
The class seemed to test our endurance. We would increase our resistance and keep steady cadence in various positions (seated, position 2 and position 3). Sometimes we split into two groups or by row to vary what each group did. There were a few sprints in the workout as well where we had to increase our cadence.
The workout got me dripping in sweat and my heart rate going. Unfortunately I couldn’t wear my heart rate monitor because my watch didn’t charge properly the night before.
I think for some who are used to the arm pumps and touch backs, they may find the class a little slower, but I liked it. I was always working hard and testing my fitness.
I really wasn’t sure what weights I should use. The instructor suggested “light” weights but from my barre experience, even the 2 pound weights can be a beast depending on the workout. Some of the other girls in the class suggested the 4 pounds but I went with the 3 just in case.
Some of the moves we did were: rows, hammer curls, presses, triceps kickbacks, triceps dips, and more.
In the end, I probably could have used the 4 pound weights, but I was glad I played it safe for my first time.
My Spin Flex instructor was Amber who was extremely friendly and encouraging. She also was very good at emphasizing proper form; She walked around throughout the duration of the class giving cues on form and tips on how to properly execute a pedal stroke. I think this helped her focus on which students may need more direction.
Amber also taught a class prior to the Spin Flex so this could be why she was doing a lot of teaching off the bike. However, teaching off the bike could be part of her everyday teaching-I learned in Spinning instructor orientation that this can improve interaction with your students and be more effective. I haven’t had a lot of instructors do this, so I can’t quite comment my thoughts on it yet. But I’ll let you know what I think after I attend more classes!
I liked the separation of cardio from the strength portion in the Spin Flex class. It allowed me to focus just on my arms and also have my heart rate slow down a little after the intense cardio session. It was still my first Spin Flex class so I plan on attending a few more to give you a more in depth opinion.
I have a 10-class pack for Pursuit that I got through Groupon so I will be back for some more Spinning and Spin Flex.
Also-if you want to head to Pursuit with me-let me know! Your first class is free and if you come with me-I get a free class too for their new promotion!
Read more about the studio and amenities in my post about my first visit to Pursuit Boston.
And check out my Boston Indoor Cycling Comparisons page!