Exercise

Spin Class

Pedal the stationary bike at varying resistance levels and cadences while maintaining an upright or slightly forward posture. Adjust resistance and speed throughout the class based on cues to maximize calorie burn and cardiovascular engagement.

Also called: Indoor Cycling Class, Spinning · Equipment: cardio

Open in the app
How to do it

Step by step

  1. Adjust the seat height so your leg is nearly straight at the bottom of each pedal stroke.
  2. Position the handlebars at a comfortable distance and height.
  3. Begin pedaling and establish a steady rhythm matching the class music or instructor cues.
  4. Increase or decrease resistance and speed as instructed during the class.
  5. Continue pedaling for the duration of the class while maintaining consistent effort.
Muscles worked

What it trains

Mainly Quadriceps.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the spin class in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.