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Indoor Cycling (Spin Bike) 9s · no sound

Indoor Cycling (Spin Bike)

Seated riding on a weighted-flywheel spin bike, the most programmable low-impact cardio pattern in a gym.

Primary muscle
Quads
Equipment
Machine
Difficulty
Beginner
Movement
Cardio
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How to do it

  1. Set the saddle level with the top of your hip bone while standing beside the bike.
  2. Adjust the handlebars so you can reach them with a small bend in the elbows.
  3. Clip or strap in and start pedalling against light resistance.
  4. Keep your hips quiet in the saddle and your shoulders relaxed.
  5. Add resistance until your cadence settles at the effort you are targeting.
  6. Reduce resistance and spin easy for a few minutes before stepping off.

Common mistakes

  • Riding with the saddle too low, which crowds the knee and shortens the drive.
  • Spinning against almost no resistance, so the flywheel carries the legs round.
  • Gripping the bars hard and hunching, which tightens the neck and shoulders.
  • Bouncing in the saddle at high cadence instead of controlling the stroke.

Muscles worked

Primary
Quads
Secondary
CalvesGlutesHamstrings

Same movement, other equipment

Cycling Intervals Intermediate Cycling Intervals Quads Cardio Machine Cycling Sprint Intermediate Cycling Sprint Quads Cardio Machine Hill Climb Repeats Intermediate Hill Climb Repeats Quads Cardio Machine Squat Thrusts Intermediate Squat Thrusts Quads Bodyweight

Plans that include the Indoor Cycling (Spin Bike)

Gym Starter
Gym Starter
Days a week
2× a week
Session
~40 min
Level
Beginner
Equipment
Gym
 Two Day Dumbbell Habit
Two Day Dumbbell Habit
Days a week
2× a week
Session
~45 min
Level
Beginner
Equipment
Gym
 Aerobic Base Builder
Aerobic Base Builder
Days a week
3× a week
Session
~45 min
Level
Beginner
Equipment
Gym

Similar exercises

Arc Trainer Beginner Arc Trainer Quads Machine Assault Bike Intermediate Assault Bike Quads Machine Elliptical Beginner Elliptical Glutes Machine Incline Treadmill Walk Beginner Incline Treadmill Walk Glutes Machine Long Run Intermediate Long Run Calves Machine

Good to know

What muscles does the Indoor Cycling (Spin Bike) work?
Mainly the quads. It also works the calves, glutes and hamstrings.
What equipment do you need for the Indoor Cycling (Spin Bike)?
It uses a machine. Without it, the Cycling Intervals and the Cycling Sprint train the same muscles the same way.
Is the Indoor Cycling (Spin Bike) good for beginners?
GymVim rates it beginner.

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