Spin Bike
The spin bike is an indoor cycling machine with a weighted flywheel and adjustable resistance, so you can ride seated for steady effort and stand up for harder intervals. It mainly works your quadriceps, with your hamstrings, glutes and calves helping to drive the pedals. It suits beginners and experienced gym-goers alike, because you control the effort with the resistance knob.
Muscles worked
The Spin Bike mainly works your quadriceps, with your hamstrings, glutes and calves helping.
Setting up
- Set the saddle roughly level with your hip bone when you stand beside the bike. When you sit and place the ball of your foot on the pedal at its lowest point, your knee should have a slight bend, not be locked straight.
- Slide the saddle forwards or backwards so that, with the pedals level, your front knee sits roughly over the pedal axle. Set the handlebars about level with the saddle to start with, and lower them later if you want a more forward position.
- Put the ball of each foot over the pedal and tighten the strap or cage so your foot is secure but not squashed. If you use clip-in shoes, check they are fully engaged before you start.
- Start with the resistance low, so you can get the pedals turning smoothly before adding load.
How to do the Spin Bike
- Sit tall on the saddle with a light hold on the handlebars and your shoulders relaxed. Start pedalling at an easy pace with low resistance for 5 minutes to warm up.
- Push down through the whole foot, then think about pulling the pedal back and through the bottom of the stroke so your hamstrings and glutes help your quadriceps. Aim for smooth circles, not stamping.
- Turn the resistance knob clockwise to add load until your legs feel working but you can still hold a steady cadence, usually 80 to 100 rpm when seated.
- For an interval, add a little more resistance, then rise out of the saddle. Keep your hips back over the saddle, your weight through your legs and only a light hold on the bars. Ride at around 60 to 80 rpm.
- After 20 to 60 seconds, ease the resistance down slightly and sit back on the saddle. Keep pedalling smoothly while your breathing settles, then repeat for your planned number of intervals.
- Finish with 3 to 5 minutes of easy pedalling and low resistance. Slow down gradually, because the flywheel keeps turning for a moment after you ease off.
Form tips
- Keep your knees tracking in line with your toes, pointing forwards, rather than drifting in or out as you pedal.
- Resistance should make the pedals feel firm. If your hips bounce on the saddle, add resistance or slow down.
- When standing, sit your hips slightly back as if hovering over the saddle, and keep a soft bend in your elbows. Your legs should carry your weight, not your hands.
- Keep your chest tall and your gaze forward, and let your breathing set the pace. You should be able to say a few words during steady riding and only a word or two in hard intervals.
- Adjust the resistance in small turns. A little makes a big difference, especially when you are standing.
Common mistakes
Saddle too low
If your knees are sharply bent at the bottom of the stroke or your hips rock, raise the saddle until you have only a slight bend in your knee at the bottom of the pedal stroke.
Too little resistance at high cadence
If your legs feel like they are spinning out of control and you bounce on the saddle, turn the resistance up a little so you can feel the pedals pushing back.
Leaning heavily on the handlebars
Keep a light hold and let your legs support your weight. If you are gripping hard, lower the intensity or resistance until you can ride smoothly.
Standing with too little resistance
Add enough resistance that each pedal stroke feels firm before you stand. Slow your cadence to 60 to 80 rpm and keep your hips back over the saddle so you stay in control.
How long and how hard
| Fat loss | 20 to 30 minutes: 5 minutes easy, then 6 to 10 rounds of 30 seconds hard (seated or standing) and 60 to 90 seconds easy, finishing with 3 to 5 minutes easy. Do this 2 to 3 times a week. |
|---|---|
| Fitness | 30 to 45 minutes of steady, moderate riding at 80 to 100 rpm, where you can talk in short sentences. Add a short standing section every 5 to 10 minutes if you like, 1 to 3 times a week. |
| Warm-up | 5 to 10 minutes of easy pedalling with light resistance, building gradually to a comfortable effort before your main session. |
Spin Bike alternatives
Machine taken, or want some variety? These work the same main muscles.
Spin Bike FAQs
How high should a spin bike saddle be?
A good starting point is level with your hip bone when you stand next to the bike. When you are sitting with the pedal at its lowest point, your knee should have a slight bend, not be locked. If your hips rock from side to side, the saddle is probably too high.
How long should a beginner ride a spin bike?
Start with 15 to 20 minutes at an easy to moderate effort, then build up gradually as it starts to feel comfortable. You can add short intervals once you are comfortable with the bike and your set-up.
Should I stand up on a spin bike?
Standing is optional but useful for intervals because it lets you work harder for short bursts. Make sure you have enough resistance to feel in control, keep your hips back and hold the bars lightly. If standing feels unstable, stay seated and increase the resistance instead.
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