Spin bike shoes and pedals: SPD, Delta or trainers?

The three pedal options on spin bikes

Flat pedals with toe cages or straps let you ride in normal trainers. The cage or strap holds the front of your foot so it does not slide off at higher cadence. They are the most flexible choice for households where several people share a bike.

SPD pedals take small 2-bolt cleats, originally a Shimano mountain bike system. The cleat sits in a recess in the sole, so you can walk in the shoes. Many home spin bikes and gym bikes use SPD, often on dual-sided pedals with a toe cage on the other side.

Look Delta pedals take larger 3-bolt cleats, a road bike system. The cleat sticks out below a stiff road shoe, so walking is awkward. Peloton bikes are well known for using Delta-compatible pedals, and some other connected bikes do too.

SPD vs Look Delta cleats

The bolt pattern on the shoe sole decides which cleat fits. Shoes with two slots fit SPD cleats. Shoes with three holes in a triangle fit 3-bolt cleats such as Look Delta. Many indoor cycling shoes have both patterns drilled, so they can take either cleat. Check this before you buy.

Both systems let you clip in by pressing down and clip out by twisting your heel outwards. Cleats come with different amounts of float, the small sideways movement your foot has while clipped in. Check the cleat packaging to see which float you have. Do not confuse Look Delta with SPD-SL, Shimano's own 3-bolt road cleat: they share the bolt pattern but do not fit each other's pedals.

Cleats wear, especially if you walk on them. A worn cleat can make clipping out unpredictable, so replace them when they look rounded or start to feel loose.

Are trainers with toe cages good enough?

For many home riders, yes. A firm-soled trainer in a well-adjusted cage works for steady rides and most classes. Tighten the strap so your foot cannot slide out but you can still pull it free quickly. Soft running shoes flex over the pedal, which some riders find uncomfortable on longer sessions.

Clipless shoes hold the foot in a fixed position and suit riders who do a lot of standing or high-cadence work. If several people use the bike, dual pedals with SPD on one side and a cage on the other suit everyone. Our spin bike set-up guide covers saddle height, which you may need to recheck after switching shoes, as cleats raise your foot slightly.

Sizing cycling shoes, including Peloton shoes

Cycling shoes are usually sized in EU sizes and are meant to fit snugly, with little heel lift and no pressure points. Sizes vary between brands, so use each maker's size chart and measure your foot length rather than relying on your trainer size.

Whether Peloton's own shoes are true to size is a common question. Peloton publishes a size chart for its shoes; check it on onepeloton.co.uk and compare with your measured foot length. Buying from a seller with simple returns helps, as fit is personal. Any Delta-compatible road shoe with a 3-bolt pattern will work on a Peloton bike, so you are not limited to Peloton shoes.

How to swap pedals on a home spin bike

Most home spin bikes use the standard 9/16 inch pedal thread found on adult bikes, so replacement pedals and dual SPD pedals fit. Check your manual first, as a few bikes use different threads or fixed pedals. You need a 15 mm pedal spanner; some pedals also take a 6 mm or 8 mm hex key from the back of the crank.

The key point: the left pedal is reverse threaded. The right pedal undoes anticlockwise as normal. The left pedal undoes clockwise. An easy way to remember is that both pedals loosen when you turn the spanner towards the back of the bike, and tighten towards the front. Pedals are usually marked L and R on the axle.

1. 1

   Lock the flywheel or set high resistance so the cranks do not spin.

2. 2

   Fit the 15 mm spanner on the flat of the pedal axle next to the crank.

3. 3

   Right pedal: turn anticlockwise to loosen. Left pedal: turn clockwise to loosen.

4. 4

   Clean the crank threads and put a thin film of grease on the new pedal threads.

5. 5

   Start each new pedal by hand, in the correct crank, to avoid cross-threading.

6. 6

   Tighten firmly with the spanner, then check again after the first ride.

Note:Never force a pedal that will not start by hand, as damaged crank threads make the pedal unsafe. If a pedal is seized or the threads look damaged, contact the bike maker's support or a qualified bike mechanic.

Compare spin bikes and their pedals →

Frequently asked questions

What shoes do I need for a spin bike? Check the pedals first. Toe cages take trainers, SPD pedals need 2-bolt cleats and Look Delta pedals need 3-bolt cleats. Many indoor shoes accept both cleat types.

Can I put SPD pedals on a Peloton? Yes, many riders swap to SPD or dual pedals using a 15 mm spanner, remembering the left pedal is reverse threaded. Check Peloton's support pages and manual first.

Are spin bike pedal straps safe to use? Yes, when adjusted so your foot is held but can still be pulled out quickly. Replace straps that are cracked or no longer hold their setting.

Which bikes come with SPD pedals? Many home spin bikes include dual SPD and cage pedals. Check the listing or see our best spin bike guide and budget spin bike guide.