So realistic, experience an outdoor cycling ride indoors.

A typical class involves a single instructor at the front of the class who leads the participants in a number of different types of cycling. The routines are designed to simulate outdoor cycling and situations encountered
in actual bicycle rides, including hill climbs, sprints and interval training. The instructor uses music and enthusiastic coaching to motivate the students to work harder. Most instructors will lead what is called an interval ride, this is where students will sprint, run, climb, and jump all in the same ride but there will not be definable pattern to the exercises.

Besides being a great form of aerobic activity (burning between 400-600 calories in 40 minutes), spinning is
also beneficial in strengthening the muscles of the lower body. It tones the quadriceps and hamstrings, along with working the back and hips. To avoid injury it is important to make sure the seat position is right for the participant's height. The seat should be set at a height such that the leg is fully extended with the foot
resting on the pedal. Handlebar height can be adjusted for comfort; less experienced rider may want to set them higher to ease lower back discomfort.