First Class is November 1st. 

Spinning FAQ
Are you brand new to spinning or is this your first class at Bateman's Spin Shack? Either which way we are excited to see you and hope you enjoy your experience. Listed below are a few talking points and frequently asked questions and answers which will help you get started. Should you have any specific questions please email 

Spin Bikes

You can ride your bike or ours. Some of those who Spin at Bateman's don't even own a bike! Our spin bikes are from the finest manufacturers and we have multiple sizes suitable for all body types.  We provide pedals including flat pedals for runnings shoes, SPD, Time, Look, Crank Bros. and Speedplay. The bike is attached to a Kinetics Road Machine Smart Trainer and we help you adjust the seat height. New for 2020 we have added a number of direct drive smart trainers. 

Here are the types of spin classes we offer and the language we use to describe our workouts when we lead classes:

Class Types

High Intensity Interval Training (HIIT): High speed workout with shorter, harder efforts help you ride faster

Endurance Spin (EN): Longer, less intense efforts help you ride longer

Skills & Core: Improve skills and efficiency on the bike & strengthen your core off the bike  

Spinning Terms
Intervals: An intense type of workout excellent for building strength, where you go hard for a set distance, pedal easily to recover, and repeat your efforts a number of times.

Cadence: The average rate that you pedal when riding. Count the revolutions of one pedal over a set time or use a cadence meter.

Rate of Perceived Exertion: A scale of 1 to 10 - 1 being extremely easy, 10 being an effort you can hold no longer than 30 seconds.

Zones (1 to 5): A measure of intensity level as follows:
Zone 1: Very easy pace - used to recover between intervals so you can go hard again
Zone 2: Endurance pace - still rather easy, but just enough to raise your heart rate and break a sweat
Zone 3: A "Tempo" pace you can sustain for over an hour but requires a good effort
Zone 4: "Steady State" or "Threshold" - A pace that is difficult to hold for 30-60 minutes, but possible
Zone 5: Climbing pace, power intervals - A pace you can hold for 1-10 minutes
Zone 5+: All out sprints - Pushing hard on the pedals while keeping a fast spin - a pace you can hold for no longer than 30 seconds

Workout Actions
Spin-ups: Short, high cadence intervals. The goal is raise your highest, optimal cadence by learning to pedal smoothly.

Single leg drills: Unclip one foot and rest it next to the bike so you are left to pedal with only one leg. With the bike in an easy gear turn the crank at a comfortable cadence. Focus on smoothing the transition at the 12 o'clock position of the pedal stroke.

Time Trial: An interval performed at a hard, steady pace. 

Sprint: An all-out sharp burst of speed, normally no longer than 15 seconds.

Attack: An accelleration or surge of speed over a given period of time, normally 10-60 seconds.

Climb: A low cadence, high power interval, normally 30 seconds to 5 minutes.

Pull: A high intensity interval with attacks, normally 1-5 minutes.

Still have questions? Contact us at


1. When making a reservation at SPIN SHACK, you must create a profile on-line in order to buy individual rides, class packs or monthly passes. SPIN SHACK values your privacy and will never share telephone numbers, email addresses, or personal data with third parties.

2. To create your profile on line, please follow the steps below:

  1. Go to SCHEDULE page at
  2. Select "Sign in"
  3. Locate "Create a new user account" and fill in all your contact information
  4. Select "Create"
  5. Answer a few short questions about your bicycle requirements
  6. You may now buy credits and sign up for Spin Classes!

3. Single classes, class packs and monthly and seasonal passes purchased between October 1st, 2019 and March 31st, 2020 expire on April 1st, 2020 and are not eligible to be shared or transferred. We accept payments via Paypal with Visa, MasterCard or debit. Cash payments may only be made in person at SPIN SHACK or BATEMAN'S BICYCLE COMPANY.

4. Classes can be reserved online up to 10 days in advance and continue on a rolling day cycle.

5. Athletes who join a full class will be added to a wait list and will be automatically added to the class if there is a cancellation and you are next in line. You will be automatically notified by email if you have been entered into a class. Please note that most cancellations happen between 60 to 120 minutes before the class starts, so keep an eye on your inbox at this time.

6. Class instructors are subject to change.

7. Cancellation Policy - Your reservation must be canceled through the online system, by phone or by sending an email to at least 60 minutes prior to the scheduled class time. If you do not cancel within this time period, a ride will be deducted from your package. 

8. All class packages are non-refundable. 

9. SPIN SHACK staff aim to respond to emails sent to within 24 hours.

SPIN SHACK reserves the right to refuse service and terminate memberships at its sole discretion.
SPIN SHACK spin class schedule is subject to change without notice.