Are spin classes a good workout?

Yes, spin classes are a good workout. A typical 45 minute class mixes steady riding with hard efforts and climbs, which gives you real cardio training with a low risk of injury. For many people the best part is that the instructor, the music and the room make them work harder than they would alone.

What you get from it

• A structured session. You don't have to plan anything. The class tells you when to push and when to recover.
• Interval training built in. Most classes alternate hard and easy sections.
• Low impact. It's easy on knees and ankles compared to running or jumping classes.
• Accountability. A booked class is harder to skip than a run you promised yourself.
• A reason to ride between classes. In League of Fitness you're matched every day with someone near your level, and rides synced from Apple Health are scored by heart rate zones, so an easy spin on a non-class day still counts.

If you go 2 to 3 times a week, that's a good chunk of the weekly cardio guideline of 150 minutes of moderate activity.

What it won't give you

Spin classes won't do much for your upper body, and the lower body strength is more about endurance than power. Pair them with two strength sessions a week.

Some classes also add things like pushups with weights or bouncing choreography on the bike. I'd skip those parts if they feel awkward, since they add little and can be hard on your back and shoulders.

Getting set up in your first class

1. Arrive 10 minutes early and ask the instructor to help set up the bike. Saddle height at roughly hip level when you stand next to it is a good starting point.
2. Ignore the resistance numbers other people use. Pick a load where you can keep a smooth pedal stroke.
3. It's fine to sit out the hardest efforts or turn the resistance down. Nobody is watching your dial.
4. Bring water and a towel.

Padded shorts help a lot if you go more than once a week. Some soreness in the sit bones is normal at first, and this page on saddle pain covers what to do.

Are they worth the price

That depends on whether you'd otherwise ride. If a class gets you to exercise three times a week and a cheap stationary bike at home gets dusty, the class is the better buy. If you're disciplined on your own, a trainer and a free app do about the same thing.