Spinning Class Calculator
"Clip in. Scale the hill. Calculate the metabolic velocity of your ride."
Ride Details
stats & energy
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How Many Calories Does a Spinning Class Burn?
"Spinning is a high-octane cardio experience. Unlike solitary cycling, the variable resistance knob allows you to instantly switch from a flat road sprint to a steep hill climb, recruiting different muscle fibers and triggering massive EPOC (Afterburn)."
To maximize your workout, key focus areas include Resistance (turn it up to burn more), Cadence (match the rhythm), and Core Engagement. A solid core protects your lower back and improves power transfer to the pedals.
High-Intensity Intervals
Spinning naturally lends itself to HIIT. Sprints at 110+ RPM followed by heavy hill climbs creates a metabolic firestorm that lasts for hours after class.
Muscular Endurance
It's not just cardio; it's resistance training. The constant tension builds lean power in your glutes, hamstrings, and quads without the impact of weightlifting.
Spinning Performance Benchmarks
Duration Insights
| Time | Moderate | Vigorous | Race |
|---|---|---|---|
| 15m | 129 | 165 | 248 |
| 30m | 257 | 331 | 496 |
| 45m | 386 | 496 | 744 |
| 60m | 515 | 662 | 992 |
| 90m | 772 | 992 | 1488 |
Cardio Comparison
Spinning Strategy FAQs
NASM-Certified Personal Trainer (CPT). Spin Instructor with 5+ years of experience in high-intensity rhythmic cycling. Manish ensuring all power-to-metabolic ratios meet elite exercise science standards.