Maybe your friends won’t stop talking about their newfound love for spin classes. Or, perhaps you’ve passed by a cycling class at your gym and found yourself intrigued by the upbeat music and synchronized pedaling.
Whatever piqued your curiosity, you’re not the first to ask, what is a cycling class, exactly?
In short, a cycling class (often called a spin class) is an indoor, group fitness session led by a trained and certified cycling instructor. Participants ride stationary bikes designed to mimic outdoor cycling, delivering a heart-pumping cardio workout in a fast-paced, high-energy setting.
Wondering if a spin class is right for you? We’re sharing all the details of what this energetic cardio burner consists of to help you decide.
What Really Happens in a Cycling Class?
If you want to walk into class like a pro that first day—we get it. Here’s what you can expect in a typical cycling class:
Warm-up – You’ll start with a brief warm-up that involves light pedaling to slowly raise your heart rate and loosen your muscles.
Intervals – Next, you’ll put the pedal to the metal for about 40 minutes in a series of cycling intervals. This can include high-intensity sprints or uphill climbs. Your instructor may also incorporate sitting and standing positions to engage different muscle groups.
Cool-down – After completing the main workout, your instructor will guide you through a five to 10-minute cool-down, where you’ll significantly slow your pedaling and your heart rate will return to its natural rate. You may also perform some light stretches to reduce post-exercise muscle soreness and improve your muscles’ range of motion.
Benefits of a Spin Class
If you need a little more convincing before you jump on the cycling bandwagon, that’s okay. There are plenty of perks that come with incorporating spin classes into your regular workout routine, including:
Improving cardiovascular endurance – Cardiovascular endurance is your body’s ability to supply oxygen to your muscles during sustained physical activity. While you might not be able to keep pace with your instructor during your first couple of classes, you’ll notice that your stamina improves over time, allowing you to keep up for longer stretches, ultimately boosting your cardiovascular endurance.
Strengthening leg muscles – As you maneuver through different resistance levels and speeds, you’re giving the entire lower body a thorough workout. Every downstroke works your glutes, quads, and calves while the upstroke targets the hamstrings and flexor muscles.
Burning calories – A 45-minute cycling class can burn anywhere from 350 to 600 calories—or more—depending on factors like your body composition and workout intensity. That’s just as impactful as going on a 45-minute run, but with less stress on your joints.
Can a Beginner Do a Cycle Class?
Absolutely! Another benefit of spin classes is that you can choose from a variety of classes when you sign up. Oftentimes, there are classes better suited for beginners, such as Intro to Cycling or Rhythmic Spin (more on that below).
However, if your gym only offers one or two types of sessions per week, you can always let your instructor know you’re new to cycling, and they can help you make modifications as you go.
Types of Cycling Classes
Not sure which type of spin class is right for you (or which types even exist?) Some common styles of cycling classes include:
Endurance – These classes are designed to boost your stamina and cardiovascular endurance. They maintain a steady pace over longer periods, making them suitable for all fitness levels.
Rhythmic – Featuring high-energy music, rhythmic cycling classes often incorporate upper body movements and choreography. They’re the perfect choice for those who enjoy an electric atmosphere and want to have fun while burning calories.
High-Intensity Interval Training (HIIT) – Like other HIIT workouts, this type of spin class maximizes the amount of calories burned in a shorter time frame. Throughout the class, you’ll focus on intense bursts of pedaling followed by short recovery periods.
Fusion – If you’re interested in combining strength training with cardio exercise, a fusion spin class might be just your style. During the class, you’ll alternate between cycling on the bike and performing weighted and bodyweight exercises off the bike for a complete total body workout.
Take a Spin at a Cycling Class with Chuze Fitness
Spin classes are an excellent way to switch up your usual fitness routine. They help build muscle, pack a serious cardio punch, and can keep your metabolism revved up to 14 hours after you’re done. That feels like a win-win-win.
At Chuze Fitness, we have a range of classes and activities you’ll love, from indoor cycling and strength training to pickleball and lap swimming. No matter where you are in your fitness journey, we’ve got the gear, the support, and the expertise to make sure every workout feels like a victory.
Come see for yourself with a free 7-day pass.
Sources:NIH. The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
Bicycling. The Different Types of Cycling Workouts and How They Boost Fitness.
Business Insider. Why you should try indoor cycling — a low-impact workout with major benefits.
NIH. A 45-minute vigorous exercise bout increases metabolic rate for 14 hours.
Reviewed By:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.
