M3 Indoor Cycle - Keiser.com Kaiser M3: My hands-down favorite spin bike. Try it: 30-minute workout. Make a "pump-up" playlist. As the songs play, alternate between hill climbs (gears 14 and above, never dropping to less than 50 rpm) and sprints (gear 10-14, 110-120 rpm). Aim to travel at least 12 miles in 30 min. Get sweaty.