What Is A Spin Class? What To Expect, Benefits, And How To Prepare

What Is Spin Class | Benefits | Weight Loss | Legs And Joints | What To Expect | Spin Vs HIIT Vs Running | Strength Training | Common Mistakes | FAQs

A spin class is a group exercise class sometimes called group cycling or indoor cycling, that combines instructor-led static cycling with music to create a fun and highly motivating workout. Before you go to your first spin class, find out what happens in a typical class, what to expect, and how to set up the bike so you have a great class.

Quick summary

• Spin classes are high intensity indoor cycling classes
• The length, format and intensity can vary between classes but typically include a warm up, speed and climb intervals, and a cool down
• Spin classes improve cardiovascular fitness, burn calories, and improves lower body muscular endurance

What is a spin class and how does it work

Spin class is another name for indoor cycling and studio cycling classes. Spinning can refer to the branded Spinning programme, but for most people it has come to mean any class that is done on static, indoor bikes in a group format.

Studio cycling classes vary in format and intensity depending on the instructor but typically use an interval training format, combining high intensity intervals with recovery periods.

Indoor cycling classes structure often looks like:

• Warm-up on the bike
• Progressive increases in intensity and bike resistance
• Climbs (using bike resistance)
• Faster efforts or sprints
• Cool-down
• Off-bike stretching

Spin classes alternate intense periods of work (climbs, sprints, intervals) with lower-intensity recovery. You won’t be expected to ride at max intensity for the whole class, and if you need to take a break you can lower the resistance and pedal at your own pace.

What are the main spin class benefits?

Spin class is primarily a cardio workout using principles of interval training. Spin class benefits include:

• Improved aerobic fitness. Combining high intensity intervals with recovery periods, spin classes uses both the aerobic and anaerobic systems to improve aerobic fitness.
• Better heart health. Cycle classes get the heart, lungs and cardiovascular system working hard and can help to improve heart and cardiovascular health, reducing risk of conditions like high blood pressure and heart disease.
• High calorie burn. Spin classes burn a significant amount of calories thanks to the high intensity pace and interval format, making it helpful for weight loss and management.
• Low impact. Although classes are high intensity, cycling is low impact compared to running.
• Lower body endurance. Although spin is primarily an aerobic exercise, it builds leg and glute endurance.
• Motivational. Most people say that spin is really motivating, due to the music, instructor, and the energy of the class format.

Is spinning good for weight loss?

Spinning class can be good for weight loss as it burns a significant amount of calories and increases your energy expenditure, which can make it easier to stick to a calorie deficit.

How many calories does a spin class burn?

A 45-minute spin class could burn 400-600 calories, but there’s no universal figure. Your calorie burn will depend on the class duration, intensity and format, and your individual effort, as well as factors like your weight and height.

Is spin good for your legs and joints?

Spin is non-weight bearing, so it can be a good option if running is hard on your joints. The resistance of the bike can improve muscular endurance and strength, especially in the quads, hamstrings and glutes. Spin can tone your legs (toning just means having more visible muscle definition) and it’s unlikely to make your legs bulky. The most likely outcome is improved cardio fitness and muscular endurance.

What to expect at a spin class

Spin classes are open to all fitness levels, and you don’t even need experience riding a bike to do them! If you’ve never been to a spin class, knowing what to expect can help to manage any pre-class nerves.

Here’s how to prepare for your first spin class:

Before the class

Make sure you book ahead of time. Arrive early to get set up, and tell the instructor that you’re new. Take a water bottle and towel (spin can get sweaty!) Wear comfortable workout clothing and trainers. Some indoor bikes allow you to wear cycling shoes but this isn’t necessary, just a bonus if you have them.

Setting up your spin bike

Ask the instructor to help you get set up. They’ll show you how to set the saddle to the correct height, adjust the handlebars, and familiarise yourself with the resistance. A good spin position is when you have a slight bend in your knee at the bottom of the pedal stroke.

During the class

The instructor will lead the session, but remember that you control your resistance and pace, and you can take a break at any time. You don’t need to keep up with the person next to you.

Common spin class terminology

Here are some common terms you might here during your spin class:

• Cadence or RPM – pedalling speed
• Resistance – how hard it feels to pedal
• Climb – higher resistance and slower cadence
• Sprint – faster effort
• Out of the saddle – standing and pedalling

How to pace yourself in a spin class

Follow the warm up, and don’t go all-out in the first few minutes of class. Follow the instructor’s guidance but adjust the bike resistance and pedalling speed to your ability. Aim to finish spin class feeling like you could have done a little more.

Spin vs HIIT vs running

Not sure if spin is right for you? Here’s how spin classes compare to other popular forms of cardio.

Spin classes

Spin is a cycling-based class which trains cardiovascular fitness and lower body muscular endurance. Spin classes are a form of interval training that pair high intensity effort intervals with low intensity periods. Classes are typically 20-60 minutes.

HIIT

HIIT (high intensity interval training) is also a form of interval training which balances max intensity intervals and rest periods. Workouts typically last 10-30 minutes and can be made up of any exercise. HIIT workouts often focus on explosive exercises but can be made up of low impact exercises too.

Running

Running is a flexible form of cardio that can be done on a treadmill or outside. Running can be done as an interval workout by incorporating hill work or sprints, but it can also be done as longer, lower intensity runs. Compared to cycling, running is high impact,

Check out our guide to HIIT vs running here for a deeper dive on how these two compare.

Is spin good cross training for runners?

Yes – spin is a good alternative for runners who want to increase their cardio without increasing their runs. Spin classes are low impact which makes them ideal to pair with running, which is high impact.

Will spin make me faster on a real bike?

Indoor cycling can improve cardio fitness and leg endurance which can transfer to outdoor cycling performance, however spin can’t fully replicate the terrain, handling, or pacing of outdoor cycling. It’s a great way to increase your mileage but shouldn’t replace outdoor cycling if that is one of your goals.

How to combine spin with strength training

Spin classes are great for building aerobic fitness and can improve lower body muscular endurance, but it’s not great for building strength or muscle mass. Pairing spin with regular strength training allows you to build well rounded fitness, and strength training can even help improve your spin performance!

Check out our guide on how to cycling and strength training here.

Common spin class mistakes 

Spin classes are great for all fitness levels and are intuitive to attend, but there are some common mistakes to avoid:

• Not setting the bike up before class. Get to class 5 minutes early so you can set the height up and get comfortable before class starts.
• Too much intensity too early in the class. Pacing yourself is just as important as pushing yourself in spin, especially for longer classes.
• Trying to copy someone else’s pace. Focus on your own effort and how you feel, and aim to increase this over time.
• Forgetting to hydrate. Spin classes are hard work and you can lose a lot of water through sweat. Hydrate before, during, and after class.

Spin class FAQs

How often should you do spin class?

How often you do spin class will depend on your recovery ability and goals. Start with once a week.

Can you do spin class for beginners?

Spin class is suitable for beginners and you don’t need any experience of cycling. Let the instructor know you’re new.

Do you need to know how to ride a bike to do a spin class?

No, you don’t need outdoor cycling experience to take a spin class. The bike is stationary.

Can you do spin class with knee problems or after knee injury?

Indoor cycling is lower impact than running but you should check with your physio or medical professional.

Is spinning safe during pregnancy?

Every pregnancy is individual, and you should seek guidance from your healthcare team and inform the spin instructor.

Cycling classes at PureGym

You’ll find a range of spin classes for all fitness levels on the timetable at PureGym, from Cycle Class to Ride.  Find your nearest PureGym to get started.