Getting Started — What to Expect in a Spinning® Class

I've never taken a Spinning® class. What should I expect?

If you're a first timer, let your instructor know. The Instructor makes sure your bike is properly adjusted [Adobe PDF] and explains the Spinning® program's five core movements [Adobe PDF] so you can get the most from your Spinning® class —a calorie burning workout that’s challenging and fun.

Do I have to be in great shape to participate in a Spinning® class?

One of the great things about the Spinning® program is that it accommodates all fitness levels. Riders can go at their own pace and control the resistance on the Spinner® bike. Ask the Instructor for guidance if you are unsure about the right level of intensity.

How far do we go?

The "distance" traveled during an average Spinning® class depends on cadence (how fast you turn your pedals measured in revolutions per minute or rpm). On average, a 40-minute class at a cadence of 80–110 rpm (revolutions per minute) is equivalent to approximately 15–20 miles on the road (but without the sunburn or traffic).

What makes a Spinning® class different from other group exercise classes?

Top-notch, specially trained instructors, invigorating music and visualization come together to make Spinning® class both fun and effective. There are no complicated moves to learn and regardless of your fitness level, flexibility or coordination, you can participate in a Spinning® class.

About the Spinner® Bikes

How is a Spinner® bike different from other exercise bikes?

We designed the Spinner® bikes to fit and feel like a real road bike. There is a Spinner bike for all shapes, sizes and abilities. And because Spinner® bikes are adjustable, you can easily move the seat and handlebars for a proper fit. An exercise bike that fits you minimizes the risk of injury and let’s you get the most from your workout because your muscles can work efficiently.

How can I get more comfortable on the bike seat?

If you're new to the Spinning® program it may take a few sessions for your body to get used to the bike seat (also called the saddle). Wearing padded cycling shorts or using a gel seat cover can help make your ride more comfortable.

Why is pedaling backward not recommended?

Pedaling backward on a fixed gear bike poses risks for injury. Additionally, there are no physiological advantages to pedaling backward on a fixed gear bike. This movement puts the bike at risk as well. Pedaling backward may eventually unscrew the pedals from the crank arm.

What is the maximum weight for a person riding a Spinner bike?

Our Spinner® Blade, NXT, NXT-SR, Pro, and eSpinner® bikes have a maximum recommended user weight of 350 lb. The Spinner® Aero, Edge, Sprint, PACE, FIT, and Sport have a maximum recommended user weight of 250lb.

Cycling Gear

What type of gear do I need to participate in a Spinning® class?

Comfortable workout attire is all you need to get started. To make your ride more comfortable, we recommend padded cycling shorts and moisture-wicking tops.
If you want to continue with indoor cycling, we would also recommend cycling shoes.

How can cycling shoes help me in a Spinning® class?

Cycling shoes are made with a very stiff sole that enables more powerful pedal strokes. Cycling shoes can also be used with clipless pedals, which attach the shoe to the pedal. The shoe and pedal attachment allows for a push/pull action and more efficient pedal strokes. For tips on selecting cycling shoes for Spinning® class, click here [Adobe PDF].

Sometimes my toes go numb while I'm riding. How can I solve this problem?

The most common cause of numbness is restricted blood flow to the feet, which can be caused by shoes, shoelaces or toe straps that are too tight. Loosening laces and straps often solves the problem. If this doesn't help, you may want to consider foam insoles or front-ended orthotics. They can provide relief by redistributing pressure on the ball of your foot.

The Health and Fitness Benefits of Spinning

How many calories will I burn in a Spinning® class?

The number of calories you'll burn depends on a number of factors, including your weight and the intensity at which you exercise. On average, participants burn about 400–600 calories in an average Spinning class.

Will taking Spinning® classes make my legs bulk up?

The "climbs" that are incorporated into a Spinning® class simulate the experience of riding up a hill. Climbing is an excellent way to build strength, which means you not only get shapelier legs but also stoke your metabolism since muscle needs more calories to sustain itself than fat does. However, most climbs only last a few minutes, which is not enough time to build big, bulky leg and butt muscles. If you're ever in doubt, share your training goals with your instructor and ask them to help you create the ride that's right for you.

Should I wear a heart rate monitor in Spinning® class?

The Spinning program consists of five Energy Zones™. These Energy Zones vary in intensity and are based upon certain percentages of your maximum heart rate. By wearing a heart rate monitor, you can monitor the intensity of your ride and determine when to push harder, maintain your pace or reduce your effort. By taking the guesswork out of your workout, you maximize your efficiency while minimizing your odds of over-training, injury and burnout. Learn more about training with a heart rate monitor. [Adobe PDF]

Can children participate in Spinning®?

Each Official Spinning Facility has its own policy on age requirements. Also, consider the following information in your decision –

●  Size: Proper bike fit is very important for injury prevention. Participants need to be big enough to get their proper seat height and fore/aft adjustments. Spinner® bikes usually fit people who are at least 4' 11". However, this is not an exact minimum height. Leg and torso length determine if the fit is appropriate.

●  Age/Maturity: Children need to be mature and responsible enough to follow the safety rules. It can sometimes be tempting for kids to pedal as fast as they can, and that can be unsafe. Because the Spinner® bike is a fixed gear bike, the weight of the flywheel can turn the pedals at a very high speed with a lot of momentum if there's not enough resistance.

●  Youth fitness guidelines for resistance training: Pre-pubescent children should not "climb hills" on the Spinner® bike with a lot of heavy resistance on the flywheel. Youth fitness guidelines advise against resistance training for kids because their growth plates (between the bones) are still developing.

Spinning Techniques and Safety

Where can I find more information about Spinning® techniques and safety?

We developed a collection of Training Tips for instructors and enthusiasts to keep Spinning® workouts safe and effective.
Ride safe + ride healthy = ride happy.