Instead of guessing how hard you’re working — listen to your body.The RPE scale (Rating of Perceived Exertion)  helps you estimate training intensity based on your body’s internal signals. It’s a simple yet powerful tool — used by both professional athletes and recreational riders. In Spinning®, where tempo and resistance shift constantly, RPE works perfectly. What is the RPE scale? The RPE scale was originally developed by Swedish researcher Gunnar Borg , who designed it to

Every mentoring process begins with a simple yet powerful question: “Why are we here?” Without a clearly defined goal, meetings can quickly turn into unstructured conversations — pleasant, but directionless.And mentoring, at its core, is a journey. To move forward, both mentor and mentee need to know where they’re heading. That’s why one of the most important steps in mentoring is defining the goal precisely. Not through artificial formulas, but through real questions — ones

Weight loss is still often framed as a struggle — with calories, restrictions, rules, and endless miracle diets that promise quick, effortless results. But your body isn’t an enemy to be subdued; it’s an ally that constantly communicates through signals of hunger, satiety, energy, and fatigue.The challenge is that we rarely listen. When you learn to pay attention to what your body tells you, the entire process of weight reduction takes on a new meaning.Yes, creating a calorie

Feedback in mentoring is often an emotionally charged topic. On one hand, every mentee needs information that helps them grow. On the other, it’s easy to say something in a way that discourages rather than motivates. That’s why how  a mentor formulates and delivers feedback is crucial to the quality and effectiveness of the entire relationship. David Clutterbuck, one of the pioneers of modern mentoring and co-founder of the European Mentoring & Coaching Council (EMCC), once s

Anyone who joins a Spinning® class for the first time quickly realises it’s more than just cycling indoors. The music, the group, the atmosphere — all of it creates a rhythm that carries you forward. But behind that energy lies solid science. One of the core elements of the Spinning® programme is the Energy Zones™  system — a structured method that helps you manage training intensity consciously and effectively. Thanks to these zones, your ride stops being random pedalling an

Your first Spinning® class always brings a mix of excitement and uncertainty. You walk into the room — rows of bikes lined up, music pulsing in the background, the instructor greeting everyone with a smile. You glance around: one person looks like a seasoned cyclist, another seems to have just laced up their first pair of training shoes. And then the thought appears: “Will I be able to keep up?” Moments later, you sit on the bike, adjust the saddle, and start pedalling. Soon

When we think of mentoring, we often imagine two people: an experienced mentor and a mentee eager to learn. Yet mentoring is far from a single, uniform approach. It’s more than the transfer of knowledge and experience — it’s also about mindset, values and the way we approach growth. In practice, this means there are two main approaches: competency-based mentoring  and transformational mentoring . Both bring great value, but they differ in depth, purpose and the kind of change

When we think of mentoring, we often picture the transfer of knowledge, experience, and practical insight. Yet both research and practice show that the single most important factor determining the effectiveness of mentoring is not the model used or the number of sessions — it’s the quality of the relationship between mentor and mentee. Without trust, openness and psychological safety, even the best-designed process loses its value. Professor David Clutterbuck, co-founder of t

In a Spinning® class, the focus often falls on the legs, cadence and resistance. We glance at our heart rate monitors, follow the rhythm of the music, and let it guide us through each interval. And yet, the most profound change happens where effort is invisible — in how you breathe, how you rest, and how you connect exertion with recovery. It’s this invisible side that determines whether your training builds health and endurance, or leads to fatigue and frustration. Breath —