What Is Indoor Cycling (Spinning)? What Happens in O’Ride Classes?

A dimly lit studio, upbeat music and a group on stationary bikes following the instructor's cues: that scene is the shortest answer to the question of what indoor cycling is. Behind the curtain, however, lies a measurable training logic based on heart rate zones. In this article we explain how the format works, how a session unfolds in O'Ride Cycle classes at O'Wellness Beytepe, and who the class suits.

Are indoor cycling and spinning the same thing?

"Spinning" is actually a registered brand name that, over time, came to be used in everyday speech for the whole indoor cycling format. Technically, both rest on the same foundation: pedalling seated or standing on a stationary bike under a load set by the resistance knob. At O'Wellness Beytepe the format is offered as O'Ride Cycle in the O'Rise studio. In the O'Wellness network's Istanbul clubs, there is also an advanced version called Master Of Cycle, built around watt and cadence targets.

What happens in an O'Ride class?

The class has three main parts: warm-up, main block and cool-down. During the warm-up you pedal at low resistance to prepare your joints and cardiovascular system. In the main block, the instructor gives resistance and tempo cues to the rhythm of the music; some sections are seated steady tempo, some are standing climb simulations and some are short sprints. In the cool-down, resistance is reduced and the heart rate is gradually brought down.

Why heart rate zones matter so much

The effect of an indoor cycling class depends largely on which heart rate zone you work in. The widely accepted physiological classification is: low intensity (roughly 60-70% of maximum heart rate, sustainable while talking), moderate intensity (70-80%, talking becomes difficult) and high intensity (above 80%, sustainable only for short periods). O'Ride classes usually move through all three zones in waves, an approach reported to improve both cardiovascular endurance and anaerobic capacity.

Area	Approximate intensity	Perceived effort	Benefit
Warm-up	%50-60	Easy	Joint preparation
Steady tempo	%65-75	Intermediate	Aerobic endurance
Climb	%75-85	Hard	Muscular endurance, leg strength
Sprint	%85-95	Near maximal	Anaerobic capacity
Cool-down	Below 50%	Easy	Start of recovery

Who it suits and who should be careful

Indoor cycling is gentle on the joints; because your feet stay in constant contact with the pedals, the impact on the knees and ankles is far lower than in running. That is why it is considered a good option for people carrying extra weight, those with sensitive joints and people new to running. However, if you have a back or knee problem, a history of cardiovascular disease or are pregnant, it is important to consult your doctor before joining. Incorrect bike settings such as saddle height and handlebar reach raise the risk of knee and back pain, so always ask the instructor for help with set-up in your first class.

Setting resistance and understanding cadence

Cadence is the number of pedal revolutions you complete per minute and usually ranges from 60 to 110. For a steady tempo on a flat-road feel, a cadence of 80-100 is preferred, while climb simulations call for lower cadence (60-80) with higher resistance. As resistance rises, cadence naturally drops, and managing the two together is a skill that develops over time. On bikes with watt and cadence displays these values can be followed on screen; on bikes without displays, the instructor's tempo cues and your own perceived effort are a good guide.

How often should you do indoor cycling each week?

For most people aiming at fitness and fat loss, 2-3 O'Ride classes a week is a solid starting point, provided the remaining days are balanced with strength or recovery work. Rather than relying only on cycling, adding a Total Body class to support lower-body strength or a glute- and leg-focused Booty Class increases your pedalling power. After intense cycling weeks, a Mobility & Stretching class in the O'Soul studio helps release tension that builds up in the hip flexors.

The O'Ride experience at O'Wellness Beytepe

O'Ride classes take place in the O'Rise studio of our club in the Yaka Beytepe complex, which also hosts total body, HIIT, crunch & core and booty classes. Classes are scheduled within opening hours of 06:00–23:00 on weekdays and 08:00–23:00 at weekends; check the weekly schedule page for current days and times. If you want to see all class formats side by side, our group classes page is a good place to start.

An O'Ride class minute by minute

Breaking a typical 45-minute session into time segments gives the table below. Details may vary slightly from instructor to instructor, but the core logic stays the same: a gradual warm-up, a wave-like main block and a controlled cool-down.

Minutes	Section	Content
0-5	Warm-up	Low resistance, steady cadence, heart rate rises gradually
5-15	Steady tempo block	Moderate resistance, seated pedalling, talking starts to get harder
15-25	Climb simulation	High resistance, low cadence, alternating standing and seated
25-35	Sprint series	Short high-intensity intervals with active rest between
35-40	Mixed block	Resistance and cadence changes following the music's tempo
40-45	Cool-down	Resistance drops, heart rate returns to normal, light stretching

O'Ride by level: beginner, intermediate, advanced

O'Ride classes are not locked to a single fixed intensity; everyone can experience the class at a different level depending on their own resistance setting. With the same music and the same cues, what determines difficulty is how you use the resistance knob.

Beginner level

For the first 3-4 weeks, it is recommended to keep resistance between low and moderate and focus on holding cadence in a steady range such as 75-85. The aim at this stage is not peak performance but getting used to the bike position and the flow of the class. In sprint sections, 70-80 percent effort is enough instead of full power.

Intermediate level

Once you are comfortable with the bike set-up and the rhythm of the class, the goal is to raise resistance markedly in the climbs and deliver brief near-maximal efforts in the sprints. At this stage you become able to balance cadence and resistance on your own.

Advanced level

At the advanced level, the focus shifts to sustaining climb and sprint blocks for longer with higher resistance, shortening recovery intervals and training with heart rate monitoring. Those who want to manage training with numerical targets can use a heart rate strap or build a personal endurance plan with our coaches through the Athletic Performance service.

Common mistakes

• Setting the saddle at the wrong height: A saddle that is too low puts unnecessary pressure on the knees, while one that is too high causes the hips to rock sideways and strains the lower back.
• Raising only resistance and forgetting cadence: High resistance combined with low cadence increases the load on the knee joint; the two should be managed together.
• Leaning too heavily on the handlebars: Putting your upper-body weight on the bars creates tension in the wrists and shoulders; lightly bracing the abs to support your torso is better.
• Holding your breath: Holding your breath, especially in sprints, raises blood pressure unnecessarily; rhythmic breathing also makes the effort easier.
• Skipping the cool-down: Stopping abruptly from a high pace can cause dizziness; resistance should be reduced gradually.

Who it is not suitable for, and when to take a break

Although indoor cycling is generally a low-impact activity, some situations call for caution. People with an acute herniated disc, a serious knee joint problem, uncontrolled high blood pressure or a recent cardiovascular event should always consult their doctor before starting. If you feel dizziness, chest pain or unusual shortness of breath during class, stop and let the instructor know. During pregnancy you can continue with a low-intensity program approved by your doctor, but avoiding high-tempo sprint sections is recommended.

How do you measure progress?

On a bike without a watt display, the most practical way to measure progress is being able to stay comfortable for longer at the same resistance, or to use higher resistance over the same time. Tracking how often you attend and your post-class recovery time, meaning how quickly your heart rate returns to normal, are also indirect but reliable signs of improving fitness. If you use a heart rate strap, seeing a lower average heart rate at the same perceived effort over the weeks is a direct indicator of progress.

Studio and equipment

The O'Rise studio is an indoor space designed for energetic group classes, with sound and lighting that support the class atmosphere. Bike resistance is adjusted manually, and saddle and handlebar height and reach can be changed for each rider. You can bring your towel, use the lockers in the changing rooms and use the shower areas after class.

What to know before your first class

1. Arrive 15-20 minutes before class and set up your bike with the instructor.
2. Wear moisture-wicking sportswear and keep a water bottle with you.
3. Keep resistance low in your first classes and focus on tempo; increase resistance over the weeks.
4. If you feel discomfort on the saddle, adjust your position with the instructor's advice.
5. Do not skip the cool-down; stopping suddenly can cause dizziness.

Balancing cycling with other classes

A program built only on cycling risks neglecting upper-body and core strength. That is why adding a Booty Class to support hip and leg strength, Crunch & Core for trunk stability, or Reformer Pilates for overall posture helps the muscles you use while pedalling develop in balance. A mixed program built this way lowers injury risk compared with cycling alone and supports performance gains over the long term.

Frequently asked questions

Get in touch to try O'Ride Cycle with a free trial session; we will show you around our club in Yaka Beytepe and plan your first class.

• Group classes
• Weekly class schedule
• Contact us for a trial session