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Equipment

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SPD/Clip Ins

These shoes allow riders to securely attach their cleats to the pedals and aids in workout efficiency. You can bring your own shoes or rent from the studio.  

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Stop/Tension Dial

This dial controls the amount of resistance you will feel. It has ridges dividing it into quarters. Turn it to the right in quarter, half or whole increments.

Light Band

The green band is the level 1 band, offering the least amount of resistance.

Medium Band

The blue band is the level 2 band, offering a medium amount of resistance.

Heavy Band

The black band is the level 3 band, offering the most amount of resistance.

Hand Positions

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Ride

Your hands are in the centre of your handlebars. Place hands here when jogging.

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Coast

Your hands will be gripping the curved part of your handlebars, with your thumbs placed on top.

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Climb

Your hands will be at the top of your handlebars. Often referred to as "reaching long."

Form

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Dip

Keep your elbows in and lower your chest towards the front of your handlebars.

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Tap

Keep your elbows in and send your body back towards your seat without sitting down.

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Hover

Raise your body off your seat and crouch your body closer to the bike. Your hands will be in ride or climb position.

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Slide

Start with a hover and use your core strength to guide your body from a dip to a tap.

Choreography 

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Zig Zag

Starting from a hover, use your core muscles to move your body in a zigzag over your handlebars.

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4 Corners/Figure 8

Starting from a hover, use your core muscles to move your body in a figure 8 over your handlebars.

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3 + Tap

Starting from a hover, use your core muscles to move your body to the left, right, centre and tap.

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