INDOOR CYCLING CLASSES

Indoor cycling, also known as spinning, is a high-energy fitness activity conducted on stationary bikes. It combines cardiovascular exercise with strength training, offering a dynamic and intense workout experience.

Before coming to your first class, please note that it will take some time to get changed, familiarize yourself with the studio and set up your bike, therefore, we kindly ask you to show up at least 15 minutes before your class is scheduled to start.

Our indoor cycling classes are held in an air-conditioned dark room in our cycling studio in Berlin Mitte and Düsseldorf. Our RIDE classes always have you riding with cadence and resistance, stoking your power output higher than other workouts. We leave the upper body workouts and choreography in our Refine rooms, so you will not find any pushups on the handlebar or dancing on the bike here. This way you can fully concentrate on your personal time and goal-driven workout on the bike with us. Our classes are music-driven – expect loud music and heavy beats throughout the entire spinning class. The classes consist of many high-intensity drills to challenge your endurance and make you sweat. The classes, held in our cycle room in Berlin, are led by expert cycling instructors who guide you along the way. Our classes always consist of high energy fun and a challenging workout core to our BECYCLE studio. We DO NOT dance on the bike and the numbers of the consoles guide us throughout to improve our performance output.

Make sure to come to class already hydrated and keep hydrating during class! Eating a balanced meal 2-3 hours before your class will ensure you have the energy to ride, even just eating a banana or dextrose can help improve your performance during the ride. After your ride, make sure to let your body recover by hydrating, refueling with healthy food full of carbohydrates & protein, and do some stretching to relax your muscles.

All you need to bring are yourself, your workout clothes, and a water bottle! The rest is provided free of charge by our studios: cycling shoes, towels (both sweat towels and shower towels), hair dryers, and toiletry amenities. Additionally, our studios are equipped with private changing rooms and showers stocked with Susanne Kaufmann body wash & shampoo.

Watch this video to get familiar with the bike set up! Our team will help you, but please make sure you arrive at least 10 mins before your first class to understand the set up for your next RIDE with us!

Our bike set up is crucial for optimizing indoor cycling performance and minimizing the risk of injury, especially when it comes to your saddle height. Here's how saddle height affects performance:

1. Efficiency: Proper saddle height allows for efficient pedaling mechanics.

2. Power Output: Incorrect saddle height can compromise your ability to generate power. If the saddle is too low, you may experience decreased power output because your legs cannot fully extend. If the saddle is too high, it can strain your muscles and decrease power output due to decreased leverage and stability.

3. Comfort and Injury Prevention: Proper saddle height helps distribute your weight evenly on the bike, reducing discomfort and the risk of overuse injuries such as knee pain, IT band syndrome, and Achilles tendonitis.

4. Engagement of Muscles: A correctly positioned saddle ensures proper engagement of the major muscle groups involved in indoor cycling, including the quadriceps, hamstrings, glutes, and calves.

To clip in to your bike, rotate the pedal so that it is at its lowest point near the ground. Use the front of your foot to turn the pedal so that it is parallel to the ground. Slide your toes downward and press down with the ball for your toes where the cleat is, as you slide down your cleat will secure itself into place – you will feel/hear a click once you are secured.

To clip out of your bike, rotate the pedals so that the foot you want to clip out is at its lowest point near the ground. Push your toes downwards while rotating your ankle outwards to clip out – imagine the motion you would do if you were squishing a bug under your shoe.

Our classes at BECYCLE are definitely intense and challenging. Although, each bike has its very own resistance dial that you can control if you feel that you cannot keep up with a specific push, making our classes suitable for all levels of fitness.

Yes, indoor cycling classes cater to all fitness levels, including beginners. Our instructors focus on creating an inclusive environment, guiding participants through proper bike setup, and offering modifications to accommodate varying fitness levels. In addition, you will have access to your resistance dial at all times during the class, so will be able to control the difficulty level if it gets to be too much for you.

Our signature indoor cycling class is 45 minutes, although we offer special 30 minute, 60 minute and 90 minute classes on our schedule from time to time.

Indoor cycling is a good choice of activity during pregnancy. We do advise that you talk to your obstetrician before coming in, particularly in your first trimester. It is your responsibility to modify exercises where necessary and even decide against classes that may be too strenuous. Please talk to our instructors before class if you need further assistance or have any further questions.

We kindly ask that you arrive at the studio at least 10 minutes before your class is set to begin. This time will allow you to comfortably use our locker rooms, fetch your cycling shoes, and properly set up your bike. It's important to note that the Ride Room door will be closed promptly at the scheduled starting time, and late entry will not be permitted. We value the punctuality of our classes to ensure a seamless and focused workout environment for all participants. Please plan ahead and arrive on time to make the most of your cycling experience with us!

At BECYCLE our RIDE classes are designed to push your power and endurance levels, and that’s why we use the RPM & Watts numbers as a tool, keeping us honest on our output and tracking our individual performance. You will find that we couple vibrant music with athletic and structured workouts because we are all about improving endurance whilst having fun and riding to the beat of the music. But you always have the option to concentrate on your numbers or lose yourself in the music – or both!

Our cycling classes focus on maximizing cardiovascular endurance, strength, and overall fitness performance. Involving high-intensity interval training (HIIT) and structured workout routines, our classes are designed to push participants to their physical limits. Our instructors use various techniques to challenge you, including adjusting resistance levels on the stationary bikes, incorporating sprints and intervals, and coordinating movements with music to keep participants motivated and engaged.

Average watts and max watts are metrics used in (visible to you on your bike screen) to your power output during the workout. Average watts refer to the average amount of power (measured in watts) generated by a participant over the duration of the cycling class. It provides an indication of overall effort and intensity throughout the session. Max watts represent the highest amount of power output achieved during a specific interval or sprint within the indoor cycling class. It reflects the peak intensity or effort exerted. Both average watts and max watts are valuable metrics for optimizing performance and tracking progress. By monitoring these metrics, you can adjust your effort levels, pace yourself effectively, and strive for continuous improvement in your fitness and cycling abilities.

Our cycling classes (often referred to as spinning) are conducted on stationary bikes, allowing participants to control resistance levels. This results in a low-impact, joint-friendly workout. Cycling classes also incorporate variations in speed and intensity, providing a more structured and challenging experience compared to outdoor cycling.

The frequency of indoor cycling classes depends on individual fitness goals and overall health. However, attending classes 2-3 times per week can contribute to noticeable improvements in cardiovascular fitness, endurance, and weight management.

Indoor cycling offers a wide range of benefits that contribute to a healthier lifestyle. Some key advantages include an effective cardiovascular workout, as it raises your heart rate, improves cardiovascular health, and increases lung capacity. Being a low-impact exercise, it's gentle on joints, making it suitable for people of various fitness levels and ages. The repetitive pedaling motion targets leg muscles, including quads, hamstrings, calves, and glutes, while also engaging and toning the core, thereby promoting leg and core strength. Consistent indoor cycling can help in burning calories and managing weight effectively. Moreover, the intense workout releases endorphins, reducing stress and promoting a sense of well-being.

Absolutely! Indoor cycling classes or spinning classes are an excellent workout option with numerous benefits for your overall health and fitness. These high-intensity sessions provide a low-impact cardiovascular workout that helps improve stamina, endurance, and cardiovascular health. Additionally, indoor cycling classes can help strengthen both the leg muscles and the core while boosting the mood through the release of endorphins. It's a fun and effective way to stay in shape and improve your overall well-being.

Indoor cycling can help you boost your overall fitness levels which can burn calories and body fat and also lead to weight loss, so yes!

Yes, riding on the bike is an effective way to strengthen your legs. During a cycle session, you engage various leg muscles, including quadriceps, hamstrings, calves, and glutes. Regular indoor cycling classes can lead to increased leg strength, muscle tone, and improved lower body endurance.

Indoor cycling, when done properly with correct form and appropriate adjustments to the bike, is generally considered to be a low-impact exercise and is unlikely to be harmful to your knees. In fact, it can be beneficial for knee health as it strengthens the muscles around the knee joint without putting excessive stress on the joint itself.

However, if you have pre-existing knee issues or if you're not using proper form on the bike (such as having the seat and handlebars adjusted incorrectly), indoor cycling could potentially exacerbate knee problems. It's important to listen to your body, listen to your instructor's guidance, avoid overexertion, and stop immediately if you experience any pain or discomfort in your knees.

Indoor cycling can indeed be beneficial for improving your running abilities. The cardiovascular workout and leg muscle engagement in indoor cycling can enhance your overall stamina and endurance, which can translate to better performance in running. Additionally, indoor cycling is a low-impact exercise, which means it can be an excellent cross-training activity to give your joints a break from the high-impact nature of running.

Our BECYCLE studio is equipped with great Stages SC3 bikes that have built-in consistency and precision. This smooth-riding, easy to adjust, state-of-the-art bike is equipped with Stages Power® Meters and features the Stages SprintShift™ that allows riders to control resistance in two ways for a truly custom experience. Each bike has its own self-generating console displaying your current power (watts), cadence (RPM), speed (MPH), and distance (km). The bikes connect to our technology via Bluetooth® and ANT+™. We integrate them with Performance IQ software to show a leaderboard in your account. Riders are also welcome to pair their own heart-rate monitor devices to the bikes.

Yes, indoor cycling shoes are required to cycle on the Stages SC3 bikes, and they will be provided to you, free of charge, before class. You may also bring your own spinning shoes if that suits you best – SPD mountain bike cleats work on our bikes.

Yes, we offer private cycling sessions whether it’s for your friend group, a hens/stag do or a company class. Contact us for more information and to schedule your private RIDE training session with us!

Please see our studio-specific-packages page for pricing details. Berlin & Düsseldorf Studio packages sold separately.

To book a RIDE class with us, you must first create an account, then purchase a ‘RIDE’ credit, then go into our schedule and book the class of your choice.

You can use your ‘RIDE & REFINE’ credits at all 3 studios in Berlin, except for with Reformer classes. ‘RIDE’ & ‘REFINE’ credits for the Düsseldorf studio must be purchased separately.