Looking for a fun, loud, entertaining and exciting work out? Or just want to try something new? Indoor cycling classes have made exercising such a fun part of my day, and I’m here to demystify what you need to know before going to your first indoor cycling class.
I was so nervous before going to my first few indoor cycling classes, because I didn’t know what to expect. Let me break down what to expect, what to wear, how early to get there, and some helpful tips for your first indoor cycling class.
As I write this, I’m about 75 indoor cycling classes down, and dripping sweat onto my laptop keyboard after this morning’s class. I’m not a fitness expert, nor do I know everything about indoor cycling, but I do know the key things that will help you feel more comfortable stepping foot in a cycling studio for the first time!
What to wear indoor cycling?
I always find it hard to get dressed for group fitness classes. I’m already pretty self-conscious sweating, and huffing and puffing with strangers, I don’t also need unsightly sweat stains and sagging pants to distract me from the work out. Wearing what makes me feel good, so that when I look in the mirror I’m like damnnnnn okayyyy, helps so much!
Beyond feeling good though, there are some logistical needs to meet when you get ready to indoor cycle.
- Leggings: The saddle of the bike can chafe your inner thighs if you wear shorts. You’ll be doing lots of sit to stand motions, and when I’ve worn shorts, I’ve left with red marks on my legs from where the saddle rubs. Make sure they’re squat proof, and tight around the ankles so they don’t flap around and hit the pedals!
- Socks: If you’re going to a cycling studio that provides clip-in shoes, make sure you wear socks. They don’t usually provide socks, and you can imagine how nasty the communal shoes would be if everyone was in there with no socks!
- Supportive sports bra: There is a lot of movement in indoor cycling. Push ups, tap backs, tricep dips, etc. If you’re wearing a loose sports bra, you might let one slip if you know what I mean! This one is my favorite.
- Deodorant: The bikes are close together. Like I can tell you used lavender deodorant today rather than your usual fresh scent, close together. Plus there is usually a weights section (we’ll get there), and if you have arm movements above your head, you’ll end up being self-conscious about it. And we’re all about feeling confident here!
- Hair up: You’re going to sweat. A lot. Put it up, trust me.
- Shirt (or not): I’ve worn baggy, tight, short, long, and I’ve found it doesn’t make a big difference. Baggy is nice because you have a built in sweat towel, but the studio will usually have one for you. A lot of regulars, and the instructors, will wear sports bras, so it really is a safe place to wear what you feel good in. I like the way I look in the mirror in a tighter tank top, so that is usually what I opt for.
- Ear plugs: If you’re sensitive to loud noises, or just want to preserve your hearing, ear plugs are a good idea. Some studios have them for you, but bring some of your own if you want to ensure you have them. I get loud noise warnings on my Apple Watch pretty much every cycling class. I’ve heard great things about Loop Ear Plugs, and I’ll be trying them soon.
- Apple Watch, Fit Bit, Oura Ring, Etc: If you’re into tracking your heart rate and calories burned, don’t forget your Apple watch when you go indoor cycling! You can track indoor cycling on Strava if you use it, or you can just boast to your friends that you burnt 500 calories cycling that day. But if you go to a studio that turns the lights off, make sure to turn on theater mode on your watch!
Overall, when you’re going indoor cycling for the first time you should wear squat-proof leggings, a supportive sports bra, socks, hair up, and deodorant. Those are the cycling essentials, but consider ear plugs to protect your hearing too!</p>
How early should I get to indoor cycling?
Get to your first indoor cycling class 15 minutes early. This will allow you to get help adjusting your bike, and clipping in to your bike for the first time. Check your cycling reservation for your specific studio’s recommendations!
What should I expect when indoor cycling for the first time?
When indoor cycling for the first time, you can expect a fun, fast-paced workout, with loud music, a great community, and lots of sweat!
I’m the kind of person who gets stressed going somewhere new, so here is a run down from start to finish to help you feel less stressed about your first indoor cycling experience.
Get there 15 minutes early, allow yourself extra time to get set up. Being there early will ease your stress, I promise. When you arrive, there is usually a front desk where you check in. The front desk associate will probably be familiar with the regulars and be on a first name basis, don’t let it stress you out. I’ve been to studios where they remember your name even after just attending two classes.
Check in at the front desk, and get your shoes if the studio offers them. A lot of studios offer free clip in shoes for your first class, some even offer them for every class. Your clip in shoes will have a cleat under the toe pad area. They are slippery on hard wood floors! So after you put them on for the first time, walk carefully (I learned the hard way!)
Make your way into the cycling room.
Some studios will automatically have someone help you set up your bike for the first time. If they didn’t, ask the instructor or front desk associate. Every studio has different bikes, and you should ask them for help. Don’t assume the bike is already at your height, you need to adjust the handle bars, and seat every time you go to a class.
Check your weights. Many studios will have a weights song, where you slow your legs down and pick up the weights at the back of your bike. Before you clip in, make sure you’re good with the weights that are on your bike.
If you’re unsure about your upper body strength, opt for the 2-3 pound weights. You may have your arms pumping for a whole song, 4-5 minutes. If you went for the 8 pound weights because that’s what you use at home, it’ll be a rough time!
Get familiar with the bike. Since you’re there early, once you’ve had help setting up your bike, clip in and start pedaling. Get familiar with all of the knobs and how to move your feet.
The lights go down when the class begins. If you’re at a studio that turns down the lights when
the music goes up, you can expect it to get very dark at times. The studios I have been to have colorful flashing lights that make it feel like a dance party, so much fun! Once class starts, the music can get pretty loud. This is where you can put in your ear plugs if you’re using them.
Choreography.
Many studios do rhythmic cycling, which means your feet match the beat of the music. So if the instructor says “left foot leads” that usually means your left foot should hit the bottom of the movement on the beat of the song. They’ll also do arm choreography, like push ups, dips, body rolls, etc. These should be fun, but they won’t be easy at first. The instructor will be doing the movement at the front of the class to show you.
Most studios will tell you that you won’t start getting choreography until 3-4 classes in. For your first indoor cycling class, you should just focus on matching your feet to the beat with the instructor. If you feel ready for choreography, go for it, but it personally took me a few classes to be able to do anything additional! You can check out all of the technical terms for moves here if you’re feeling spicy.
Cool Down. By the end of class, you may be so sweaty you’re ready to run out and jump in the shower! But make sure you stay for the cool down
. You need to stretch out all that hard work your body did, plus a lot of studios do cold towels at the end, and that is truly a magical experience!
Unclip and dismount from your bike. You probably needed help clipping in to your bike, so don’t be embarrassed to ask for help unclipping from your bike. I’ve heard instructors describe unclipping like putting your weight in your toes and smooshing a bug. But they will help you, and I’ve even needed help after 50+ classes sometimes.
Tips for Indoor Cycling:
- Put your watch in theater mode: The room may be totally dark at some points. With a huge mirror at the front, if your watch goes off you’ll be messing up the vibe of a dark room!
- Don’t bring your phone in, or put it on do not disturb. The same idea as putting your watch in theater mode, you don’t want to disturb the dark room vibes the instructor is creating. Some studios won’t even allow phones inside, while others are totally fine with recording the instructor and cheering them on for an Instagram story
- Sit in the back if you’re nervous: When you book your bike, check the seat map for where the instructor is sitting. I recommend sitting in the back for your first few classes if you’re nervous. This allows you to not feel like you’re in the spotlight. I still sit in the back sometimes if I’m feeling particularly tired or unmotivated.
- Focus on one thing at a time: Don’t expect to be perfect in your first cycling class. Try to do just one thing right, like cycling to the beat. You don’t even have to stand during your first class! You can cycling to the rhythm, and do any choreography all while in the saddle. Every class you do, try to add in another component. After 3-4 classes, you’ll start to get the hang of it.
How many calories will I burn indoor cycling?
Depending on the intensity of the studio and class, you could burn anywhere from 300-600 calories indoor cycling. I went cycling this morning and burnt 510 calories in a 45 minute workout. This will be specific to you and your fitness levels, but expect to be sweating!
Indoor Cycling for me is about so much more than burnt calories. Cycling has helped me feel confident, and allows me to have fun while doing something good for my body. I can feel my cardio improved, and dancing to the beat of fun music with the lights off helps me unwind after a stressful day of work. I highly recommend trying it, even if it’s just for fun. Grab a friend or two and make a fun night out of it.
Special shoutout to my favorite studio, Inner G in Upland, CA.
If you’ve been cycling, comment your favorite thing about it! And if this post got you to try indoor cycling for the first, comment down below how it went!
Happy Cycling,
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February 21, 2026 @ 6:40 am
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