Spin Classes
Instructor-led indoor cycling to music.
How to start
Book a beginner class. Tell the instructor you are new and ask them to set up your bike, saddle and handlebars.
How to progress
Start with one class a week and build to two. Add resistance a little at a time as you get used to the format.
What the evidence says
Evidence: limited
We found no strong trials on indoor group cycling classes. They are a form of interval cycling, so the general evidence for cycling and for interval training applies. A big plus is the group setting and instructor, which many people find helps them keep going.
Take care: The saddle position matters. Ask the instructor to set up your bike, and sit out of the saddle only when you feel ready. Stop if you feel dizzy or have chest pain.
Sources
12-week starter plan
Start with one beginner class and build to two classes a week. Set the resistance so you can keep a steady rhythm.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 8.5 METs (Group indoor cycling at moderate to vigorous effort (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Arrive early so the instructor can set up your bike.
- Wear padded shorts or a gel saddle cover.
- Adjust resistance to your own level, not the person next to you.
Common mistakes
- Setting the resistance too high and losing your rhythm.
- Skipping the bike set-up.
- Forgetting water and a towel.
Kit and cost
Moderate Approximate UK prices.
- Class fee or gym membership (about £8 to £15 a class, or £30 to £60 a month)
- Padded shorts
- Cycling shoes (optional): many studios lend them
Frequently asked questions
Is spinning a good workout?
Yes. It raises your heart rate and works the legs, and classes build in intervals. Research on spin classes in particular is limited.
Is it suitable for beginners?
Yes. Pick a beginner class and set the resistance to your own level.
Why does my bottom hurt?
Soreness is common at first. Padded shorts and a few weeks of regular riding usually help.
Good for: Heart & fitness Weight loss Fun & social
Compare with similar options
| Spin Classes | Mountain Biking | BMX and Track Cycling | Gravel Cycling | |
|---|---|---|---|---|
| Typical session | 45 min × 2/wk | 90 min × 1/wk | 60 min × 2/wk | 120 min × 1/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●○○ |
| Cost | Moderate cost | High cost | Moderate cost | High cost |
| Equipment | Some equipment | Specialist kit | Specialist kit | Specialist kit |
| Impact | Low impact | Medium impact | Medium impact | Low impact |
| Fitness needed | Some fitness | Moderate fitness | Moderate fitness | Some fitness |
| Evidence | limited | limited | limited | limited |