The SPD-SL cleat. Very similar to the Look in its 3-bolt design. Like the Looks, they have a broad and wide platform so the foot has plenty of surface area on the pedal to transfer power. And like the Looks, they have impressive float from side to side to provide comfort to any cycling stroke.

Also called “clip-in” or “step-in” pedals, clipless pedals allow riders to securely attach their shoes and cleats to the pedals. Place the cleat on your shoe into the clip and push down, and you’ll feel yourself clip into the pedal. To release the clip, simply twist your heel away from the bike.

Many indoor cycling and spin classes require that you either own, or rent, a pair of spin shoes so that you can properly clip into the equipment. This is what spin instructors mean when they say “clip in,” they mean to literally clip your shoes onto the pedal.

The most widely used spin cleats are SPD (Shimano Pedaling Dynamics), which look like this: They have two bolts, which go into the shoe and they fit into pedals which look like this: Official spinning machines use SPD and the vast majority of indoor bikes.

But since cycling shoes lock into place (or, in cycling speak, “clip in”), they don’t slip around, which means you’re more likely to stay aligned—and can better avoid ankle, knee, and hip injuries, says Buschert. Another advantage of clipping in is that it keeps your feet more comfortable, says Buschert.

Clipping into the pedals with cycling shoes will give you a more efficient, more powerful and safer overall ride when you’re on the bike. Although it can be intimidating to clip into your pedals, the rewards are phenomenal.

Clip-in cycling shoes take a lot of getting used to. Once you’ve mastered them, however, the benefits are worth it. They allow for better power transfer, let you use more of your leg muscles, offer more control, and keep your feet in the ideal cycling position to reduce fatigue.

In general, instructors recommend taking a spin class three times a week. What is this? Some take it once a week, whereas others are all about indoor cycling daily. This depends on fitness and weight loss goals and other factors like if it’s the main form of exercise.

Avid cyclists and indoor cycling junkies benefit from wearing cycling shoes. These stiff-bottomed shoes that clip right into the pedals make your ride smoother and more efficient. If riding is a predominant part of your workout routine, cycling shoes are a valuable investment.

4-Hole or Speedplay System The 4-hole system is associated with the Speedplay® pedal/brand. Speedplay design has the clasping mechanism on the cleat, rather than on the pedal, like with SPD and Look systems. In this system, the shoes are made more for riding than walking.

At the bottom of a spin shoe is a metal clip which locks your foot into the bike’s pedals; this clip is typically screwed in, so that you can remove it and attach it to a new pair of shoes when your current pair wears out. Spin shoes are typically compatible with either the SPD Clip (2-Bolt System), or the Delta Clip (3-Bolt System).

Clip-in shoes are also called clipless shoes simply because they don’t require the use of toe clips—the cages you’ll sometimes see attached to flat pedals. How do clipless cycling shoes work? It’s important to know how cycling shoes and pedals work together, or you might find yourself purchasing the wrong parts.

Also known as the “universal mount”, these are modified road shoes that can attach both Shimano ® SPD ® and LOOK ® Delta cleats. It’s a great option for those who might prefer the road shoe feel but need Shimano ® SPD ® cleats for the bikes at their Spinning ® studio.

Most clipless shoes and pedals are configured with either 2-bolt or 3-bolt fastening systems that use hex bolts to connect your shoes to your pedals. Remember, your shoes, cleats, and pedals all have to use the same system with the same pattern of holes.