Spin / Indoor Cycling
Group-paced intervals on a heavy flywheel. High output, low joint cost.
Choose an effort level
Moderate
Steady class pace with occasional climbs.
Hard
Full class effort, standing climbs and sprints.
Intervals
Structured hard intervals with recoveries.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Set resistance so you are always pushing something — spinning free wastes the class.
- Keep the hips still when standing; do not rock side to side.
- Brace the core so the legs work against a stable trunk.
- Wipe the bike down and check the fit before the lights drop.
Common mistakes
- Zero resistance at high cadence, which teaches nothing and risks the knees.
- Death-gripping the bars and hunching the shoulders.
- Chasing the instructor's numbers rather than your own effort.
A starter session
10 min build, then 8 × (40 s hard seated / 80 s easy), then 5 min spin down.
Who it may suit
Low impact, high cardiovascular demand. Watch total weekly load if you also lift heavy for legs.