Spinning / RPM (Group Class)

Spinning / RPM: Energizing Group Cardio

Spinning is an indoor group cycling class, led by a coach who dictates the rhythm to motivating music. The variations in intensity, resistance and position (seated/standing) make it a complete and motivating cardio workout.

Muscles Targeted

Spinning targets the quadriceps, glutes, hamstrings, calves. Standing phases engage more core and arms for stabilization.

Execution

1. Follow the coach: the coach indicates resistance changes, cadence and position. Follow instructions while adapting to your level.
2. Intensity variations: alternating flat (high cadence, low resistance), climbing (high resistance, low cadence) and sprints.
3. Seated/standing: alternate regularly to work different muscle groups and avoid localized fatigue.

Duration

Duration: 45 to 60 minutes including warm-up and cool-down. Estimated calorie burn: 400-700 kcal per session.

Safety Tips

• Set up your bike correctly before class (saddle and handlebar height).
• Bring a towel and water: sweating is abundant.
• Do not push beyond your limits: reduce resistance if needed.
• Wear padded cycling shorts for saddle comfort.

Variations

• Les Mills RPM: standardized format with precise choreographies.
• Freestyle spinning: each coach creates their own class.
• Virtual spinning: with screen and immersive virtual courses.

Target Audience

Suitable for all levels. Each participant controls their own resistance. The group atmosphere and music are powerful motivators.