Interested in booking your first spin class but want to know what to expect? Look no further! We’ve gathered insider tips from Clifton Revolution, an indoor cycling studio in Bristol, to guide you through your first experience.

Embarking on a new hobby can feel daunting, but don’t worry—we get it. The dimly lit room, thumping music, and instructor shouting at the front can be intimidating. But indoor cycling, also known as ‘Spinning,’ offers an incredible cardio workout that’ll have you sweating, energized, and flooded with endorphins.

What is an indoor cycling Class?

An indoor cycling class, also known as Spinning or studio cycling, is a dynamic and high-intensity workout performed on stationary bikes. Lasting around 45 minutes, it blends aerobic and endurance training to burn calories effectively while toning muscles and improving cardiovascular health.

This workout targets key muscle groups including the quadriceps, hamstrings, glutes, calves, and core. Additionally, indoor cycling has been linked to weight loss and migraine prevention, offering a joint-friendly exercise option.

During a class, participants sit on stationary bikes with their feet securely strapped to the pedals. An instructor leads the session from the front, guiding participants through various speeds, resistance levels, and interval training. Loud music sets the pace, helping participants stay engaged and focused on their workout.

Thanks to its intensity, indoor cycling can burn a significant number of calories in a short time frame—typically between 400 and 600 calories in a single 45-minute session. This makes it an ideal choice for those with busy schedules seeking efficient workouts.

What to Expect from Your First Indoor Cycling Class

Entering your first indoor cycling class can be a mix of excitement and apprehension. Arrive early to set up your bike with assistance from staff or instructors, and expect a rundown of the class structure covering warm-up, intervals, and cool-down. Throughout the session, follow the instructor’s guidance on form and technique, with classes accommodating varying fitness levels. Embrace the supportive atmosphere fostered by fellow riders and instructors, and wind down post-class with a cooldown and stretching routine. Approach your debut session with confidence and enthusiasm, ready to pedal your way through this exhilarating experience.


  • Arrive at the studio 10-15 minutes before the scheduled start time. This allows ample time to check-in, get familiar with the studio layout, and set up your bike.
  • Take advantage of this time to introduce yourself to the instructor and let them know it’s your first class. They can offer guidance and answer any questions you may have.
  • Bring a water bottle and towel to stay hydrated and wipe away sweat during the workout.

Setting Up Your Spin Bike:

  • Your instructor or studio staff will help you properly adjust your spin bike to ensure a comfortable and safe ride.
  • Start by adjusting the saddle height. When seated on the bike, your legs should have a slight bend at the bottom of the pedal stroke to prevent strain.
  • Next, adjust the handlebars to a height that allows for a slight bend in your elbows while gripping them. This position promotes proper posture and reduces strain on your upper body.
  • Secure your feet in the pedal straps or cleats, ensuring they are snug but not too tight.

During the Class:

  • The class will typically begin with a warm-up to gradually increase your heart rate and prepare your muscles for the workout ahead. Follow the instructor’s cues and focus on proper form and breathing.
  • Throughout the class, expect a variety of drills and exercises designed to challenge your endurance, strength, and speed. This may include sprints, hill climbs, intervals, and endurance rides.
  • Use the resistance knob on your bike to adjust the intensity of your ride. Increase resistance for climbs and decrease for sprints, following the instructor’s guidance.
  • Pay attention to your form throughout the class. Keep your shoulders relaxed, core engaged, and maintain a smooth pedal stroke.
  • Don’t be afraid to take breaks if needed. Listen to your body and adjust your effort accordingly.
  • The class will typically end with a cooldown and stretching session to help prevent muscle soreness and promote flexibility.


  • Wear comfortable, moisture-wicking clothing that allows for freedom of movement. Avoid loose-fitting pants or tops that may get caught in the bike’s moving parts.
  • Opt for supportive athletic shoes with a firm sole to provide stability and prevent foot fatigue.
  • Consider bringing a sweatband or headband to keep sweat out of your eyes during the workout.

Pre-Class Nutrition:

  • Fuel your body with a light meal or snack 1-2 hours before class. Choose easily digestible carbohydrates paired with a small amount of protein to provide sustained energy.
  • Avoid heavy or greasy foods that may cause discomfort during exercise. Stick to foods that you know sit well in your stomach.
  • Hydrate throughout the day leading up to your class to ensure you’re properly hydrated for your workout.

Post-Class Recovery:

  • After class, take a few minutes to cool down and stretch your muscles. Focus on stretching the muscles used during the workout, such as your quadriceps, hamstrings, calves, and shoulders.
  • Refuel your body with a balanced post-workout meal or snack containing carbohydrates and protein to support muscle recovery and replenish energy stores.
  • Listen to your body and give yourself time to rest and recover before your next workout. Aim for at least 48 hours of rest between intense indoor cycling sessions to allow your muscles to recover fully.



As you prepare for your first indoor cycling class, remember to approach it with an open mind and a positive attitude. Here are some key takeaways to keep in mind:

  • Listen to Your Body: Pay attention to how you feel during the class and don’t push yourself too hard. It’s okay to take breaks and modify movements as needed.
  • Stay Hydrated: Drink plenty of water before, during, and after your workout to stay hydrated and maintain your energy levels.
  • Focus on Form: Proper form is essential for preventing injury and getting the most out of your workout. Keep your spine aligned, shoulders relaxed, and core engaged.
  • Embrace the Experience: Indoor cycling is a challenging but rewarding workout. Embrace the experience, have fun, and celebrate your achievements, no matter how small.