Indoor cycling (some gyms call it "spinning") is a group cardio class on a stationary bike, led by an instructor and driven by music. Throughout the class the instructor asks you to change tempo (cadence) and resistance; you ride flat sections seated, climb hills standing, and throw in short sprints. The result is a workout that goes easy on the joints but pushes the heart rate seriously high.
From the outside the class looks intense, and a lot of people never come to a first session because they assume they will not keep up. Yet the biggest advantage of indoor cycling is this: resistance is in your hands. Two people on neighbouring bikes, riding to the same music, can work at completely different loads.
What the Indoor Cycle class at Gymnasium13 is like
Our class runs for 40 minutes and is planned at intermediate to advanced level. It moves through tempo and resistance changes set to music; the aim is to build cardiovascular endurance and support lower-body strength.
If you are new, do not let that put you off. Tell the instructor it is your first class; you will keep resistance low and stay seated through the standing sections if you prefer. The level describes the average of the class, not what you personally will do that day.
Group classes are included in membership; because capacity is limited, booking is done through the mobile app.
How the 40 minutes unfold
The exact structure depends on the instructor and the day's programme, but the general flow is:
- Warm-up (first 5 minutes): Low resistance, easy tempo. Your body warms up, and this is where you find out whether your bike setup is right.
- Main section (about 30 minutes): Runs in blocks. One block seated at high cadence, one block standing at high resistance (a "climb"), with short sprints in between. At the start of each block the instructor tells you which way to turn the resistance.
- Cool-down (last 5 minutes): Resistance drops, tempo slows, a brief stretch on and off the bike.
Your heart rate climbs sharply in the main section; that is normal. The moment you feel you cannot catch your breath, drop the resistance one notch and sit down. Nobody notices, and the class carries on.
How to set up the bike
The thing that wastes the most time in a first class, and causes knee pain from day one, is a bad setup. There are three adjustments:
Saddle height: Standing next to the bike, the top of the saddle should be level with your hip bone. When you sit and bring the pedal to its lowest point, your knee should stay slightly bent; not locked straight, not deeply bent either.
Saddle fore-aft: With the pedals level with the floor, the kneecap of your front leg should sit over the pedal axle. If the knee is ahead of the pedal, move the saddle back; if it is behind, move it forward.
Handlebar height: If you are new, keep the handlebars level with the saddle or slightly higher; your lower back and neck will thank you. You can lower them as you gain experience.
If you are unsure, arrive a few minutes early and ask the instructor to set you up. Everyone does this in their first class.
What to wear and bring
- Comfortable leggings or shorts that are fitted or at least do not flap around the leg. Loose tracksuit bottoms can catch in the pedal.
- A breathable top.
- Clean, indoor-only training shoes. A stiff sole transfers power to the pedal better; running shoes are fine too.
- Water. You will sweat a lot in 40 minutes; put the bottle in the bike's holder.
- A small towel. If you do not have one, towels are available at the club.
Sitting on the saddle for a long stretch can be uncomfortable in the first few classes; it passes. Padded cycling shorts make it easier but are not required.
What indoor cycling gives you
- Cardiovascular endurance: It works the heart and lungs at high load on a regular basis.
- Lower-body strength: The resistance sections work the quadriceps, hamstrings and glutes in particular.
- Low joint load: Compared with running, there is far less stress on the knees and ankles, which is why it is a preferred form of cardio for people with sensitive joints.
- High energy expenditure: An intense workout in a short time; an efficient cardio block if you have a weight goal.
If you are wondering how cardio should be balanced with strength training, read Weights or Cardio for Weight Loss?. The short answer: both together. Indoor cycling comfortably covers the cardio side of a weekly programme.
Who should take care
If you have a knee or hip replacement, a serious lower-back problem or a diagnosed heart condition, consult your doctor before starting and inform the instructor. The same applies if you are pregnant. The instructor can adapt the class to your situation, but cannot adapt to something they do not know about.
After the first class
The sentence we hear most often after a first class is "harder than I expected, but it felt better than I expected too". The second class usually feels easier, because by then you know the bike setup, the rhythm of the class and your own limit.
Pairing one Indoor Cycle class a week with a strength class such as Body Pump or Lower Body makes a balanced starting programme. You can see our class schedule here and ask our trainers which classes suit you.
Frequently asked questions
How long is an indoor cycling class?
At Gymnasium13 the Indoor Cycle class lasts 40 minutes, including warm-up, main section and cool-down.
Can a complete beginner join?
Yes. Although the class is labelled intermediate to advanced, resistance is entirely under your control. Just tell the instructor it is your first time.
Do I need cycling shoes?
No. Clean, indoor-only training shoes are enough. Experienced riders who use clip-in pedals are welcome to bring their own shoes.
Do I need to book?
Yes. Capacity is limited; members book through the mobile app.