Spin classes - do they help?

[Dogtrousers]

A friend of mine bases her bike training around spin classes, and I've done one tour and a few long rides (100k+) with her and it seems to work. We're not competitive cyclists and just tootle along. Probably isn't what you want if you are looking to maximize performance, but just to maintain/improve bike fitness my scientific study (sample:1) says yes.

 

[rb58]

I love spin classes - for what they are. Good for motivation, a chance to catch up with some friends, and I always feel i've had a workout. I also have a cycle trainer at home, but that's a different thing, with a different purpose. I'd say Spin. turbo and road miles are complementary, it's not a one or other choice.

 

[Milkfloat]

Spin classes are thoroughly useless for effective HIIT - the bike is not yours (so is fit is likely to be a compromise), you do not control the exercise process (the instructor does) and there is rarely any efficient cooling, meaning you will begin to overheat as soon as you complete the warm-up. And if you're too hot, you won't hit the required intensity for the durations that HIIT requires.

That said, if you've got a spare 45 minutes for a spin class, then it won't do you any harm either. Just don't rely on it as part of your training program. If your target is long distance rides, then rides of increasing distance is the thing to be doing.

That totally depends on the class / instructor. Bike fit is fairly irrelevant. You do control a lot of the exercise process as you are controlling the resistance and the the speed. I do agree that cooling is often a problem in the variety of classes I have been to, but it is still a good HIIT workout.

 

[Citius]

We obviously have a different view of what HIIT actually means. Repeatability and sustainability are two key elements of HIIT, and you can't control either of those effectively with someone else telling you what to do. I'm surprised you think bike fit is 'irrelevant' when knocking out high intensity intervals - as things like muscle fibre recruitment and pedal dynamics can have a huge impact on an incorrect set-up.

Spin classes are not HIIT. It's just an un-structured workout which may or may not be useful to you. But let's not confuse it with proper HIIT.

 

[Jason.T]

I go to spin classes but I can only do it once a week due to work, the instructor is a fitness instructor who does many other forms of fitness classes but spin is his main one, he is a cyclist himself so bases the classes on getting you stronger on the bike, there are a few of my mates that can do spin classes more often and really have got bloody fast on their bikes as a result

 

[Diggs]

Couple of years ago, I had a horrible job with a train commute and a busy family life. The one redeeming feature of the job was a subsidised gym.
I could book a spin class at lunchtime and really go for it for 40 minutes. It worked for me

 

[Milkfloat]

We obviously have a different view of what HIIT actually means. Repeatability and sustainability are two key elements of HIIT, and you can't control either of those effectively with someone else telling you what to do. I'm surprised you think bike fit is 'irrelevant' when knocking out high intensity intervals - as things like muscle fibre recruitment and pedal dynamics can have a huge impact on an incorrect set-up.

Spin classes are not HIIT. It's just an un-structured workout which may or may not be useful to you. But let's not confuse it with proper HIIT.

This is like saying there is proper cycling and improper cycling - it is all cycling no matter if you pootle to the shops or win the TdF. A definition of HIIT is "HIIT exercise sessions generally consist of a warm up period, then several repetitions of high intensity exercise separated by medium intensity exercise for recovery, then a cool down period. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise. The specific exercises performed during the high-intensity portions vary."

You don't need to be staring at power meters and have someone screaming at you with a stopwatch. Sure, that may be more effective for elite athletes, but it does not mean that otehr forms of high intensity exercise is not HIIT.

 

[Citius]

Not really sure what point you're trying to make. 'Proper' or 'improper' cycling - what's that about? Also, I've no idea where you get the 'medium intensity' bit from. In between the intervals, all you need to do is be able to recover - there's no requirement to ride at any intensity during the recovery period, other than one which allows you to recover sufficiently before undertaking the next interval.

My main point was picking up on your comment that fit doesn't matter - if you're serious about intervals, then of course it fking does. If you're not serious about intervals and just want to go wave your legs about for 45 minutes in the vague pretense of 'doing intervals', then go to a spin class.

 

[rb58]

............ and just want to go wave your legs about for 45 minutes in the vague pretense of 'doing intervals', then go to a spin class.

I go to spin classes because they're fun. Don't knock fun. And don't imply they're useless - they're not. I know loads of people who's cycling is a lot better as a result of regular spin classes. Even if that's because their general fitness has improved, then that's still a Good Thing isn't it? I also think regular spin sessions help improve other dimensions, like cadence.

 

[Citius]

I go to spin classes because they're fun. Don't knock fun. And don't imply they're useless - they're not. I know loads of people who's cycling is a lot better as a result of regular spin classes. Even if that's because their general fitness has improved, then that's still a Good Thing isn't it? I also think regular spin sessions help improve other dimensions, like cadence.

I'm sure they are fun and I know they're not useless in general terms - I didn't say they were. They are certainly a lot better than nothing and regular attendance will improve your general fitness if you can't make the same asmount of time for a bike ride. But it is not interval training in any meaningful sense.

 

[Cathryn]

Hmmm...mixed views but thank you all for your thoughts. The spin class I usually take is a threshold class - it establishes your threshold and then works to different levels of it. I feel like it is an excellent cardiovascular workout and probably builds leg muscles too. I love the idea of riding my bike for hours and hours in the week but I'm a mum, a student, a teacher in the mornings, I don't have that free time to do so.

In my head, a spin class is like running on a treadmill - the same sport you do outside, only inside. And I can't quite understand the difference between a spin class and a turbo trainer session. Are they not basically the same thing, except one has flashing lights and loud music? How do they differ in principle?

 

[Citius]

Hmmm...mixed views but thank you all for your thoughts. The spin class I usually take is a threshold class - it establishes your threshold and then works to different levels of it. I feel like it is an excellent cardiovascular workout and probably builds leg muscles too. I love the idea of riding my bike for hours and hours in the week but I'm a mum, a student, a teacher in the mornings, I don't have that free time to do so.

In my head, a spin class is like running on a treadmill - the same sport you do outside, only inside. And I can't quite understand the difference between a spin class and a turbo trainer session. Are they not basically the same thing, except one has flashing lights and loud music? How do they differ in principle?

How does the spin class establish your threshold?

It probably is a good workout, although I doubt if it builds leg muscles as such. I suppose the main difference between a spin class and a turbo session is that a spin class is a group activity - and so therefore can only give the individual a general CV workout, with a focus on group participation. A turbo session is an individual activity and (assuming you are doing it correctly) you can focus much more precisely on aspects of your fitness which need improving.

There are things you can do on a turbo, like 2x20 or tabata, which would not be popular in a spin class for all kinds of reasons. Those kinds of efforts would bring you on a lot more than any spin workout though.

 

[Cathryn]

How does the spin class establish your threshold?

It probably is a good workout, although I doubt if it builds leg muscles as such. I suppose the main difference between a spin class and a turbo session is that a spin class is a group activity - and so therefore can only give the individual a general CV workout, with a focus on group participation. A turbo session is an individual activity and (assuming you are doing it correctly) you can focus much more precisely on aspects of your fitness which need improving.

There are things you can do on a turbo, like 2x20 or tabata, which would not be popular in a spin class for all kinds of reasons. Those kinds of efforts would bring you on a lot more than any spin workout though.

Thanks for the helpful answer. It establishes threshold by you warming up then blitzing it for 3 mins and then it works out your different phases (rest/easy/intermediate/hard/all out) and we work to different levels for different songs. We actually do tabata sessions (bust it for 15 seconds, rest for 10 x 8 repeats).

Really appreciate the advice - I'm going to try my trainer tonight.

 

[Soltydog]

I thought about spin classes last winter, but instead just decided to go for a ride 'outside' whatever the weather, no excuses. As a result I now don't mind cycling into the wind too much, rain doesn't bother me & I've smashed my miles target already for this year, but horses for courses. Try spinning & if you like it carry on, if you don't just get on your bike & ride

 

[HeroesFitness]

The best way to be good at cycling is to cycle, spinning is ok for colder times when you don't want to venture outside but generally get out on to the open road and every 4 to 6 weeks change your intensity from A steady riding speed then onto some High Intensity training, have a word with a PT at your gym for some training tips