Cycling and wheels
Indoor cycling
High-energy rides to music with no traffic.
- Very hardintensity
- ~595kcal per hour
- Low costbudget
- Lowimpact
Is indoor cycling right for you?
High-energy rides to music with no traffic. It is a very hard-intensity, low impact activity that you can do indoors or at home, in a group or on your own. Expect to burn around 595 calories an hour, based on a 70 kg person.
Anyone can start. Expect to spend up to about £20 a month.
Why try indoor cycling
- Burns calories. At around 595 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start indoor cycling
Book a spin class and ask the instructor to set up your bike.
Get the basics: spin bike. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure indoor cycling is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.