Padded Shorts for Spin Class: What to Wear for Indoor Cycling
For a spin class or indoor training session, the most useful thing you can wear is a pair of padded cycling shorts, or padded cycling underwear under your usual gym shorts or leggings. Indoors you stay seated in one position, with no freewheeling and no breeze, so pressure and sweat build up faster than on the road. A breathable, close-fitting pad spreads that pressure and keeps you drier. Add a sweat-wicking top, suitable shoes, a towel and water, and you are ready.
Why indoor cycling feels harder on your backside
Plenty of people are surprised that 45 minutes on a studio bike can feel worse than an hour outside. There are good reasons for it:
- Very little natural movement: on the road you stand on climbs, freewheel down hills and shift around at junctions. On a static bike you stay planted in the same spot.
- Firm, shared saddles: gym bikes often have firm saddles that do not suit every shape, and you cannot swap them.
- Heat and sweat: with no airflow you sweat more, and damp skin rubs more easily.
- Intensity: classes pack hard efforts into a short time, many of them seated.
The first few sessions usually feel the worst. Many riders find their body adapts after a couple of weeks of regular classes, and the right shorts make that period much easier.
What to wear for indoor cycling: your options
| Option | Suits | Pros | Cons |
|---|---|---|---|
| Gym shorts or leggings only | Occasional classes | Nothing new to buy | No padding; thick seams can rub |
| Padded cycling underwear under gym kit | Regular spin classes, beginners | The comfort of a pad while keeping your usual look | Must fit snugly; no extra underwear underneath |
| Padded Lycra shorts | Home sessions on a turbo or smart trainer | The pad stays put and you stay cool | Some people prefer to cover up in a studio |
| Bib shorts | Long indoor training sessions | No waistband, very stable pad | Toilet breaks are fiddly |
Indoor bib shorts
Some brands now sell "indoor" bib shorts with lighter fabric and more ventilation, since you do not need the wind protection of outdoor kit. They make sense for long sessions on a smart trainer at home. For a 45 to 60 minute class, padded underwear or shorts are usually enough.
How do bib shorts help with pressure? The straps hold the pad in place as you lean forward, so it does not drift and the cushioning stays under your sit bones. That stability, rather than the bib design itself, is what makes the difference.
What to look for in padded shorts for spin class
- A breathable pad and fabric: indoor sessions are sweaty, so look for mesh panels, ventilated pads and quick-drying fabric.
- A medium pad: a very bulky pad can feel odd on a narrow gym saddle. You want cushioning under the sit bones, not a nappy feel.
- Flat seams: on a fixed bike the same seam rubs the same spot for the whole session.
- A waistband that stays put: it should not roll down when you rise out of the saddle.
- The right size: snug enough that the pad does not move. Check our cycling underwear size guide before you buy.
Our picks for indoor cycling
Our pick: For men, CycloGel™ padded cycling underwear (£34.95) slips under any pair of gym shorts. It has a 5D gel pad that absorbs shocks and relieves pressure points, breathable, quick-drying fabric that wicks sweat, and an ergonomic fit that stays in place. Sizes run from M to XXL.
Our pick: For women, GelCush™ padded cycling underwear (£39.95) is designed specifically for women. It pairs a 5D gel pad with ventilated, fast-drying fabric, soft flat stitching to limit irritation and an elastic waistband that holds without digging in, so it sits comfortably under leggings. There is more on choosing in our guide to women's padded cycling underwear.
If you go to classes several times a week, our Buy 2, get 1 free offer on cycling underwear helps: add three pairs to your basket, any models mixed, and the cheapest one is free. It applies once per order, automatically at checkout. Cycling underwear cannot be returned or exchanged for hygiene reasons, so take a moment to choose your size. You can see every model in our cycling underwear collection.
Indoor cycling checklist: what to wear and bring
- Padded cycling shorts or padded cycling underwear, worn without other underwear
- Gym shorts, leggings or capris over the top if you prefer
- A light, sweat-wicking top rather than heavy cotton
- A supportive sports bra if you need one
- Stiff-soled trainers, or cycling shoes with cleats if the bikes have clip-in pedals (ask the studio which system they use)
- A full water bottle
- A small towel
- For home sessions, a fan pointed at you
Set up the bike to protect your comfort
Even good shorts cannot make up for a badly set-up bike. Arrive a few minutes early and ask the instructor to help if you are unsure.
- Saddle height: standing next to the bike, the saddle should be roughly at hip height. On the bike, your knee should stay slightly bent at the bottom of the pedal stroke.
- Saddle position: with the pedals level, your front knee should sit roughly above the pedal.
- Handlebar height: start higher if you are new. A very low bar tips more of your weight onto the front of the saddle.
- Keep moving: use the standing intervals, and shift slightly on the saddle during long seated efforts to relieve pressure.
After the class
Change out of damp shorts as soon as you can, shower, and wash your padded shorts after every session. Rotating a few pairs means you always have a dry one ready. If soreness, chafing or numbness lingers, have a look at our guide to preventing saddle sores and chafing, and see your GP or a physiotherapist if symptoms persist or keep coming back.
Frequently asked questions
Do I need padded shorts for spin class?
You do not have to wear them, but many people find classes much more comfortable with a pad, especially in the first few weeks or if they go several times a week. Padded underwear under your normal gym kit is the easiest way to start.
Can I wear normal underwear under padded shorts?
It is best not to. Padded shorts and padded underwear are made to be worn next to the skin, and an extra layer adds seams, traps sweat and lets the pad shift.
Are indoor cycling shorts different from outdoor ones?
The basics are the same: a pad and a close fit. Indoor-specific kit tends to focus on breathability and lighter fabric rather than wind or rain protection. Any good pair of padded shorts works indoors.
What should women wear for spin class?
Padded cycling underwear designed for women, worn under leggings or shorts, plus a breathable top and a supportive sports bra. A women's pad is shaped for female anatomy, which many riders find more comfortable.
Why does my bum still hurt after spin class?
Some soreness is normal in the first sessions while your body gets used to the saddle. Check your saddle height and position, wear padded shorts and use the standing sections. If pain or numbness persists, see your GP or a physiotherapist.
