What’s More Important During a Spin Class: Your RPM or Torque?

Torque, in scientific terms, is a measurement of force on a rotating object. “Think of it as how much weight is on the wheel,” says Abby Bales, D.P.T., C.S.C.S., who has been indoor cycling for 18 years. “The dial you turn on the bike controls this feature—turn to the right and you increase your torque, and turn it to the left to decrease it.” (In other words, it's what you reach for when the instructor says, "OK, time for a hill!")

RPM—revolutions per minute—measures your speed. In boutique fitness terms, you'll focus on RPMs in SoulCycle and Cyc, while you'll use little computers on your bike to help you focus on torque during Flywheel, Peloton, and Swerve classes. (Hence, Flywheel’s appropriately named “Torqboard.”)

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“Focusing on cadence or RPM allows you to train in a specific zone for specific training purposes,” says Bales. “If you’re going for 60 to 80 percent maximum heart rate on a steady ride, you can use your RPM to guide how much torque you add to your ride to stay in that zone for an aerobic (a.k.a. cardio) workout.” With torque-based training, you’re more likely to be doing intervals or hill work—techniques where you’re constantly adding and reducing torque for short bursts to train more anaerobically—promoting strength and power.

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“With both ways of training, there is the potential pitfall of being obsessed with the number on the computer or the choreography instead of how your body is feeling on the ride,” says Bales. “Forcing yourself to hit the numbers or moves you hit during your last ride—even if you’re having an off day—can ruin the best of classes.” In an RPM-focused class, says Bales, you fall into the trap of keeping your resistance super low in order to hit a crazy-high cadence you can’t control—and then risking injury in the process. “The less resistance you have on the wheel, the more you bounce on the bike, and the less energy you’re using to actually push the wheel,” she says. “In a torque class, you risk putting too much resistance on the wheel and using poor form, straining muscles to produce the force to pedal.” Both downfalls here are unproductive and dangerous.

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That depends on your goals, what you’re trying to get out of class, and, ultimately, your personal preference. “Not unlike any other sport, the combination of both steady-state long rides and shorter, interval-based rides have the highest training benefit, as it provides variety for the body,” says Bales. If you’re gearing up for a triathlon, you’ll likey focus on longer, more consistent RPM riding, she says. But if you’re spinning to lose weight, the calorie-blasting intervals of a torque-based class will better suit your needs (thanks to the afterburn effect). At either extreme (think: high RPM/low torque and low RPM/high torque) there will be few benefits for the rider. "A combination of both in the middle is really the sweet spot for anyone trying to get into shape or training for an event," Bales says.

Don’t let sweat or soreness be your sole indicators of workout effectiveness. (Ever notice that spin studios are fairly warm right when you walk in? They want to make you sweat.) “Educate yourself before you walk into class,” says Bales. “Know what your goals are—weight loss, interval training, cross training, an easy ride—and choose a class that meets that criteria." Find a studio where the instructors know what they’re doing and can explain their classes to help you decide if that workout will fit your needs. "But at the end of the day—or class—I’m a big believer that the best form of exercise is the one you’ll do consistently," Bales says.