Spin class

How spin class burns calories

A spin class alternates seated and standing efforts, sprints, and climbs on a set schedule, usually paced by an instructor and music rather than left to your own discretion. That externally imposed structure tends to push riders into harder efforts more consistently than they'd choose on their own, which is why spin edges out a moderate outdoor ride.

At 8.5 MET, spin class sits at the high end of Cal Core's cycling activities, just above moderate cycling and the stair climber.

What changes the real number

• Resistance knob: spin bikes let you add resistance independent of cadence, and classes typically push riders to increase it regularly
• Standing intervals: out-of-the-saddle climbs recruit more muscle and raise the per-minute cost above seated riding
• Instructor pacing: a class run at a fast, structured tempo burns more on average than free-riding at your own pace
• Music tempo: many instructors match resistance and cadence cues to the beat, part of why classes feel more intense than solo rides

Technique notes

• Keep a light grip on the handlebars even during standing intervals — gripping hard wastes energy and tires your forearms before your legs
• Match resistance increases with cadence drops during climbs, rather than spinning fast against heavy resistance, which strains the knees
• Engage your core when standing out of the saddle to keep the bike stable instead of rocking it side to side
• Hydrate steadily through the class rather than only at the end — spin rooms run warm and sweat loss is higher than it feels

How it compares