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What Is A Spin Class?

Indoor cycling, as an organized activity, is a form of exercise with classes focusing on endurance, strength, intervals, high intensity (race days) and recovery, and involves using a special stationary exercise bicycle with a weighted flywheel in a classroom setting. It is commonly called spinning.

Class Basics

A typical class involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training. A well-trained instructor uses music, motivation, visualization and enthusiastic coaching to lead students through a ride that best suits their fitness level and goals. Most instructors will lead what is called an interval ride, where students will sprint, run, climb, and jump all in the same ride, but there will not be definable pattern to the exercises.


One of the major advantages of indoor cycling is that each participant can exactly control his/her level of intensity to suit ability or fitness level but still remain as a group together. The classes can therefore be heterogeneous. As an alternative, participants can judge their level of exertion relative to a perceived exertion scale. The instructor should advise a recommended exertion scale from 1 (no exertion at all) to 10 (maximum exertion). Each rider is permitted to dictate how hard he/she chooses to work with the instructor providing active and dynamic encouragement together with technical and practical advice throughout the class.

Besides burning between 400-1000 kcal in 45 minutes, indoor cycling also strengthens the muscles of the lower body. It tones the quadriceps and hamstrings, along with working the back and hips.

Thu. 7:00pm at The Swet Haus.

Benefits of Spinning

Spin classes provide:
  • Psychological Benefits
  • Health and Fitness Gains
  • Positive Behavior Change
  • Social Support
  • Community

Know Your Course

Like A Pro

In spin class, you have a lot of friends. You can look at and watch them suffer and sweat.

- Alex Howes Team Garmin Sharp


  • Do I have to be a member to come along for the Spin Ride?
    Yes. Only MIVA members are able to book into the class, as it is a private class only for Mid Island Velo Association members.
    How much is it to take a Spin class?
    If you're already a MIVA member, it's only $5 (that's $15 off a regular drop in). If you aren't a registered MIVA member, it's only $10 to become one.
    Do you meet every Thursday?
    Yes, every Thursday night at The Swet Haus located at #6-5769 Turner Rd in the Longwood Brew Pub parking lot beside Blue Ginger.
    What should I bring to spin class?
    You'll want to bring a water bottle (or 2), your cycling shoes (SPD only) and a good attitude. There is a towel service provided.
    How long do classes usually take?
    Classes usually take between 45min and an hour. With some endurance classes being 90min.
  • Am I fit enough?
    It’s always a personal question but you can always control your resistance as well as your cadence, so if you can ride for 45min, then you'll be fine!
    How can I record my workout?
    The Swet Haus is equipped with state of the art Schwinn Power 2 consoles which will record your entire workout onto a usb flash drive. The recorded data will be saved as an excel file for you to look at later and input into your data recorder of choice such as Training Peaks, Strava, etc.
    How do we train?
    Every bike at the Swet Haus is equipped with a power meter for accurate measurement and efficiency.
    What if I train with Heart Rate?
    No problem! The Swet Haus knows how important heart rate training is. All the bikes are also capable of picking up any ANT+ HR monitors or other devices to communicate between yourself and the bike.