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September 10, 2025
Lena Sämann
High-intensity cardio training in any weather: Indoor cycling burns up to 600 calories per hour while simultaneously strengthening leg and core muscles. Discover why spinning classes are among the most effective fitness methods and how you can optimally benefit from this joint-friendly workout.
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Indoor cycling, also known as spinning, has become one of the most popular forms of exercise in gyms in recent years. The intense cycling on special stationary bikes combines endurance and strength training in a unique way. But what makes indoor cycling so effective?
Indoor cycling is a group fitness concept in which participants train on stationary bikes to motivating music. A trained instructor leads the class and simulates different cycling routes—from flat sprints to steep mountain climbs. The training intensity is varied by adjusting the resistance and pedaling rate.
Indoor cycling is one of the most calorie-intensive forms of exercise. In a 45-minute spinning class, between 400 and 600 calories can be burned—depending on body weight, training intensity, and individual fitness. The combination of aerobic and anaerobic phases boosts metabolism and ensures the so-called afterburn effect, where the body continues to burn calories at an increased rate even after the workout.
Interval training in indoor cycling strengthens the cardiovascular system sustainably. By alternating between high-intensity load phases and recovery phases, heart rate variability is improved. Studies show that regular spinning training lowers the resting heart rate, increases maximum oxygen uptake, and reduces the risk of cardiovascular diseases reduced.
Unlike running sports, indoor cycling is joint-friendly and therefore also suitable for people with knee or Hip problems Suitable. The flowing movement without impact relieves the joints while simultaneously training the muscles intensively. This makes spinning an ideal form of exercise for people of all ages.
Although the focus is on the leg muscles, indoor cycling trains the entire body. The main muscle groups are:
Indoor cycling uses various intensity zones to achieve different training effects:
At 60-70% of maximum heart rate, aerobic endurance is trained. This phase is used for fat burning and recovery.
At 70-80% of maximum heart rate, lactate tolerance improves and endurance performance increases.
Training the anaerobic capacity at over 80% of the maximum heart rate results in significant performance improvements.
For optimal results, experts recommend 2-3 indoor cycling sessions per week, each lasting 45-60 minutes. Beginners should start with 1-2 sessions and gradually increase intensity. It's important to incorporate rest days to avoid overtraining.
A correct seating position is crucial for effectiveness and injury prevention:
Breathable sportswear and a towel are essential. Special spinning shoes with a click system improve power transmission, but are not strictly necessary.
Indoor cycling offers not only physical but also psychological benefits. Group training motivates higher performance while the Music and atmosphere reduce stress. Many participants report a feeling similar to a "runner's high" due to the release of endorphins.
Spinning is generally suitable for all fitness levels, as the intensity can be individually adjusted. Especially benefiting:
Recent studies confirm the high effectiveness of indoor cycling. A study published in 2023 showed that 12 weeks of regular spinning training led to an average improvement in VO2max by 15%. At the same time, body fat percentage and resting heart rate were significantly reduced.
Indoor cycling combines the benefits of various training forms into a highly efficient workout. The combination of intense fat burning, cardiovascular training, and muscle building makes spinning one of the most effective training methods. The joint-friendly execution and the ability to adjust intensity individually speak for the sustainability of this training form. Those looking for a time-saving yet holistic workout will find the ideal solution in indoor cycling.
