Which muscles does the spin class work?

The spin class mainly works your cardio. It also involves your quadriceps and glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the spin class in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Spin Class: how to do it and muscles worked

The spin class mainly works your cardio, with help from your quadriceps and glutes. You need a bike.

Muscles worked

Main

Cardio

Helping

How to do the spin class

1
Set up the bike so the seat is at hip height and your knees are slightly bent at the bottom of the pedal stroke. Clip in or strap your feet snugly to the pedals.
2
Follow the instructor's cues to change resistance and speed, pedalling smoothly in circles. Stand up out of the saddle for hills, keeping your weight over your hips.
3
Breathe deeply and steadily and keep your core braced. Take a few minutes of easy pedalling at the end to cool down, and drink water throughout.

Form tip: Choose a resistance you can control; if you cannot keep a smooth cadence, lower it.

Common questions

Which muscles does the spin class work?: The spin class mainly works your cardio. It also involves your quadriceps and glutes.
What equipment do I need for the spin class?: You need a bike.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the spin class in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.