Spin has fast become one of the most exciting and effective ways to work out in recent years. High energy, low impact, and set to music that lifts you up – it’s clear why indoor cycling is the fitness routine so many people are turning to.
But if you’re new to it, you might be asking: How many spin classes should I do a week? And how long do spin classes last? Let’s break it down.
There’s no one-size-fits-all approach to fitness, and how often you should ride comes down to a multitude of factors:
• Your personal goals (weight loss, endurance, fun, mental health, etc.)
• Your schedule (work, family, commitments, lifestyle)
• Your injury history and recovery needs
• Your budget and what feels sustainable long-term
• If you’re just starting out: 2 classes per week is a great place to begin. It’s enough to feel the benefits while giving your body time to recover and adapt.
• If you’re building a routine: 3-4 classes per week can give you consistent results, especially if spin is your main form of cardio.
• If you’re a spin enthusiast: Up to 5 classes per week can work for some people, provided you balance it with recovery and possibly some strength training.
For others, even 1 class a week might be perfect, it all depends on what fits into your lifestyle and keeps you consistent. Remember, fitness is a marathon, not a sprint. At SAINT, we often encourage a mix. Pairing spin with Strength training (in our Train or Reformer studios) and Recovery (plunge pools, sauna, rest) helps you stay balanced and injury-free.
At SAINT, our signature Ride classes are 45 minutes – long enough to push your limits, but short enough to fit into a busy day.
• Lunchtime Express Rides (30 minutes) for when time is tight.
• Special Events & Challenges (60–90 minutes) for those who want to test endurance, celebrate milestones, or ride for a cause.
Whatever the length, every Ride is immersive, music-driven, and designed to give you a full-body workout.
• Low impact, high intensity: You’ll push hard without punishing your joints.
• Boosts cardio fitness: Builds endurance, burns calories, and strengthens your heart.
• Stress relief: The music, community, and endorphins make it as good for your mental health as your physical health.
• Community-driven: Riding with others builds motivation, energy, and a sense of belonging.
The key to making spin (or any workout) work for you is sustainability. If you can stick with a routine for the long term, the results will come. That might mean 2 classes per week for months, or it might mean challenging yourself with a 12-week period of 4–5 classes. Either way, consistency beats intensity every time.
Remember: fitness should fit your life, not the other way around. At SAINT, we’d love to help you find your perfect rhythm on and off the bike.
