u can apply the same principles to ur spin bike as u did to ur HIITworkout, Pedal at an 85 percent intensity for 20 secs and then recover at a 50 percent effort for 40 secs. (For reference, 85% should feel really hard but not impossible, almost like u’re not sure if u can keep going…but u can. A 50% effort is a conversational, recovery pace.) Start with 5 to 10 rounds & work up to 15 to 20. Oh, and if u prefer the elliptical or stair-stepper, u can take this workout there, too.