Spinning is an amazing workout, which is great at shredding calories, check out your potential calories burned spinning
Wearing the right spinning shoes can make a massive difference. They make your pedal strokes much more balanced, giving you a more efficient workout.
This guide will take you through the different types of cycling shoes and everything you need to know. By the end you’ll be able to choose the right pair of spin shoes for your next class.
Table of Contents
What's special about indoor cycling shoes
Cycling shoes come in many different types. Indoor cycling shoes are one type of cycling shoe.
Cycling shoes are firmer than normal sneakers. They are also much closer fitting than normal sneakers, and they use cleats on the sole, which attach your feet to the bike pedals.
Indoor cycling shoes are cycling shoes, but not all cycling shoes are suitable for spin class
How cycling shoes work
Most spin bikes will have pedals with a toe box on one side and clip in mechanism for the cleat to fix into on the reverse.
These clips are called cleats, but you will see them referred to as:
- Clips
- Cleats
- Clipless
It all means the same – a cleat on the sole of the shoe, which clips into the pedal and then allows you to quick release when required.
The clipless naming comes from comparing them to an older design which wasn’t quick release. Cleats today release either by twisting your heels out away from the bike or from a sudden pull upwards.
There are two different types of clips (cleats)
- SPD Clips (2 bolt cleats)
- SPD-SL / Look Delta clips (3 bolt cleats)
It is important to understand the clip type of the bike you will be riding, before buying spinning shoes.
SPD compatible clips
The most widely used spin cleats are SPD (Shimano Pedaling Dynamics). They have two bolts, which go into the shoe and they fit into pedals.
Official spinning machines use SPD and the vast majority of indoor bikes. This is the format used in touring and MTB (mountain bike) shoes.
Most cycling shoes don’t come with the cleats, so you’ll need to buy a pair separately and then fix the cleats to the shoes yourself.
Most gyms use the SPD cleat format.
The SPD cleat is recessed, so wearing cycling shoes with SPD cleats doesn’t damage the gym floor.
You can walk and even exercise in them, this is invaluable for types of spin classes, which do work on and off the bike
SPD-SL / Look Delta clips
The other type of clip are called Look Delta.
They have three bolts which fit into the shoe and look like this:
What are indoor cycling shoes
- A type of cycling shoe, but you often won’t see them marked up as “indoor cycling shoes”
- They are firmer than normal sneakers
- They have cleats / clips on the bottom – either:
- Two bolt, SPD (used by most spin bikes)
- Three bolt SPD-SL / Look Delta
- If you choose a shoe with the wrong type of cleat, they won’t fit your spike bike
- If in doubt, ask your gym what cleat type they use on the pedals before buying
How to fit cleats
When you first buy your shoes the cleats won’t be fitted. Most shoes won’t even come with cleats so you’ll need to buy them separately.
They’re very easy to install, this video shows you how.
Benefits of cycling shoes
Buying some proper indoor cycling shoes will change the quality of your spin workout.
When you pedal with normal sneakers you push down with each foot in turn, so your quads, glutes and calf muscles do all the work.
When using cycling shoes, as well as pushing you also pull up with the pedals.
This means you’ll be able to work all the other leg muscles much more.
Toning not only your quads, but also now your hamstrings at the back of your thighs, and flexors in both the hips and lower front of legs.
Being able to pull with the pedals also makes your pedal stroke more fluid and much better for your knees.
The fact you clip your feet to the pedals will stop the play often found if using a toe cage, making it easier on climbs.
Cycling shoes have stiffer soles than regular sneakers. This means they transfer much more power to the pedals. These stiffer soles will also stop your feet from arching around the pedal and going numb.
Benefits of cycling shoes
- Work all leg muscles by pulling the pedals as well as just pushing
- Stiff soles stop your feet wrapping around the pedals, transferring power more efficiently and preventing your feet from going numb
- Provide fluid cycle strokes reducing knee injuries and making it easier to climb
Which type of cycling shoe should you wear for spin class?
Cycling shoe categories differ in the firmness of the shoe and the design of the cleat on the bottom of the shoe. They can also differ quite a bit in the look and style of the shoe.
Generally the more expensive a cycling shoe the more rigid the sole. Starting from synthetic rubber. Then up to partial synthetic, partial carbon. Then all the way up to full carbon soles.
Both touring shoes and mountain bike shoes have the SPD recessed cleats. This means the cleat sits in the sole of the shoe and doesn’t touch the floor as your walk.
Road shoes have protruding SPD-SL or Look Delta cleats. So they stick out below the sole and are very difficult to walk in.
Many gyms will not allow road shoes as the cleats will damage wooden floors. They also have no grips and are very easy to fall over in.
Touring Shoes / Cross Road Shoes
Touring shoes are often called by different names:
- Tour shoes
- Cross (road) shoes
- City shoes
- Commute shoes
Their design is not only for cycling but also, some day to day walking. As such they have rubber soles, and look more like hiking shoes or normal gym sneakers.
Mountain Bike Shoes (MTB)
Mountain bike shoes ( often referred to simply as MTB) have a stiffer sole than touring shoes.
Yet they will still have some degree of flex.
The sole is has a bumpy grip so you can walk or run with your bike through mud if needed.
Not that most gyms are muddy, but this does make them a very practical shoe for both use in and out of spin class.
Road Shoes
Road cycling shoes are the firmest and most efficient at transferring power to pedal. However, a road shoe has an extruding cleat, and no grip for walking in.
They’re generally not suitable for spin class.
Using 3 bolt Look Delta clip shoes with an SPD spin bike
Some shoes like Tommaso Pista 100 are compatible with both the SPD and Look Delta cleats. If you get these you just need to buy the right cleats for your bike.
Another option are cleat adapters. These convert from 3 bolt SPD-SL / Look Delta shoes to SPD pedals
Using SPD shoes on a Peloton bike
If you’ve got yourself a Peloton bike the pedals fit 3-bolt Look Delta cleats. If you want to use SPD shoes with your Peloton bike, you can replace the pedals.
Alternatively get yourself some specific Peloton cycling shoes. Also see, Peloton shoe sizing tool.
Can you wear normal sneakers for spin?
You can wear a normal pair of gym sneakers for indoor cycling, but you won’t be able to clip in. This means you won’t get all the benefits of using cyling shoes.
You can use the toe cage on the spin pedals to keep your feet in on the pedal.
Do not push your foot all the way into the toe cage. This will lead to your foot going numb.
Position the ball of your foot over the center of the pedal and tighten the toe cage.
How to use normal sneakers for spinning
- Position ball of foot over the center of pedal
- Tighten toe cage
Summary
- Buy either a touring/commuting cycling shoe or a mountain bike (MTB) shoe for spin class
- Do not buy road shoes unless you are using a Peloton bike (see Peloton cycling shoes)
Women's vs Mens cycling shoes
Women’s feet are a different shape to men, and as such need a different type of shoe.
A women’s cycling shoe will have a narrower heel and ankle to foot ratio.
This is why it’s so important women actually chose a woman’s cycling shoe, rather than a small men’s shoe.
Women’s cycling shoes
- Women’s cycling shoes are not just smaller mens cycling shoes
How should cycling shoes fit?
Good fitting cycling shoes should be snug, but not tight on the heel.
They should be close throughout the foot and instep, but not pinch anywhere. Your feet will swell a bit when you’re hot. If they pinch a bit when you try them on, they will start to hurt when you’re working out.
Indoor cycling shoes are made to be firm and close fitting. They do not stretch over time, that’s part of their design. So make sure they fit well when you buy them, as they won’t break in.
You should have room to wiggle your toes a small amount.
There should not be any large gaps around your feet anywhere.
The widest part of the shoe should be exactly where the ball of your foot is.
A number of manufactures of cycling shoes use European sizing.
Here’s a handy reference chart to convert from Shimano sizes.
For more information see Shimano shoe sizing.
How cycling shoes should fit
- Firm and snug fitting but not too tight on your heal
- Should not pinch anywhere – your feet will swell during workout
- Will not stretch or break-in
- Be able to wiggle your toes a little
- No big gaps around your feet
- Widest part of the shoe should be at the ball of your foot
Different indoor cycling classes and spin bikes
Peloton
Peloton bikes use 3 bolt Look Delta cleats.
If you are looking for some new shoes for your Peloton bike, learn more in peloton cycling shoes.
Flywheel
When you sign up for a Flywheel class, they’ll ask you for your shoe size.
If you don’t already have your own shoes, Flywheel will provide you with free ones for class.
The shoes correlate with the bike number you reserve. So you’ll find them ready for you when you arrive.
If you’re doing Flywheel at home, grab some of the Fly Fierce shoes, which are actually made by Flywheel.
Equinox
Equinox spinning bikes allow for 3 possible shoe attachments.
- Toe box – using your normal gym shoes
- SPD cleat
- Look DELTA cleat
SoulCycle
SoulCycle, who are now owned by Equinox, clip into all their bikes with either of these cleat types:
- SPD cleat
- Look DELTA cleat
If you don’t have any indoor cycling shoes you can rent them for $3 a class. For your first class shoe rental is free.
Keiser Bikes
The pedals on Keiser bikes provide 2 options:
- Toe box – using your normal gym shoes
- SPD cleat
Schwinn Bikes
The pedals on Schwinn bikes only provide 1 option:
- Foot strap for usage with normal gym shoes
