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Get more from your indoor cycling class
Good indoor cycling works best when instructors and riders each play their part. This page explains what you should expect from a well-run class, what your instructor needs from you and how to take part safely, considerately and confidently.
Your instructor should give you clear, sensible guidance and enough information to understand what you are being asked to do. You should listen, communicate anything relevant and take part in the class as it is being taught.
That does not mean switching your judgement off. If something feels wrong, painful or simply does not make sense to you, ease back and ask. You are allowed to question an instruction, and a good instructor should be able to explain what they are asking you to do and why.
At the same time, your instructor needs information from you. Tell them about injuries, health conditions or anything else that may affect your ride, and let them know if you are struggling. Good indoor cycling depends on both sides paying attention and communicating.
What you should expect, and what your instructor should expect from you
Good instruction and good participation support each other.
What you should expect from your instructor
- To arrive with enough time to prepare and be available to riders before the class starts.
- To help new riders with bike set-up and basic controls before the session begins.
- To explain what the session is aiming to achieve and give clear instructions.
- To use sensible resistance, cadence, intensity and technique guidance.
- To offer appropriate options, breaks and recovery where needed.
- To monitor the room and respond when a rider appears to be struggling or asks for help.
- To treat riders professionally, respectfully and within the limits of their role.
What your instructor should expect from you
- To arrive in enough time to be ready when the class starts.
- To listen to instructions and safety information.
- To follow the class rather than doing an unrelated workout of your own.
- To tell the instructor about anything relevant that may affect your ride.
- To ask when you are unsure rather than guessing.
- To work within your own capacity and take a break when you need one.
- To avoid behaviour that disrupts the instructor or other riders.
Help the class run well
Small things make a big difference in a shared studio. Good etiquette helps your instructor start on time, makes the class safer and makes the room better for everyone.
Before class
- Arrive early enough to set up your bike before the class starts.
- If you are new, arrive earlier still and tell the instructor that it is your first session or that you are unfamiliar with the bike.
- Bring water and anything else you need to take part comfortably.
- Tell the instructor about any injury, medical condition, pregnancy or other issue that may affect your ride.
- Ask for help with bike set-up if you are unsure. Do not guess and hope for the best.
During class
- Listen when the instructor is explaining the session or giving safety information.
- Follow the instruction being given and ask if something is unclear.
- Avoid talking over the instructor or behaving in a way that distracts other riders.
- Use common sense. Work within your capacity, use the options offered and take a break if you need one.
- If something feels wrong, reduce your effort, stop if necessary and let the instructor know.
After class
- Wipe down your bike thoroughly.
- Clean any sweat from the floor around your bike.
- Return equipment and leave the area ready for the next person.
- If you experienced a problem during the session, tell the instructor rather than simply leaving with the issue unresolved.
- Allow the next class or user to enter a clean, usable space.
Relevant information helps them help you
If you have an injury or condition that may affect your ride, tell the instructor before the class starts. That might include a spinal problem, joint injury, respiratory condition, cardiovascular issue, pregnancy or anything else that affects how you exercise.
Your instructor is not there to diagnose or treat a medical condition, but they do need enough information to make sensible decisions about options, intensity and whether you may need additional advice before taking part.
Do not assume the instructor can tell by looking at you. If they do not know about a relevant issue, they cannot take it into account.
If a health professional has given you specific exercise advice or restrictions, follow that advice and make the instructor aware of anything relevant to the class.
Options are there to be used
A good instructor should give riders room to manage effort appropriately. That does not remove your own responsibility to pay attention to how you feel and make sensible choices.
Take breaks when needed
You do not have to keep pushing simply because the class is still moving. Recover, reduce resistance or stop briefly when you need to.
Use the easier option
If the instructor offers different levels or alternatives, choose the one that suits you rather than the one that looks hardest.
Do not chase someone else's effort
Another rider's resistance, cadence or apparent intensity is not a useful measure of what is appropriate for you.
Say something
If you are struggling, confused or uncomfortable, tell the instructor. They can respond much more effectively when they know what is happening.
Ask, communicate and use judgement
You do not understand an instruction
Ask the instructor. It is better to clarify what is being asked than to guess or silently do something different.
An exercise or position feels wrong for you
Reduce the effort or stop, then speak to the instructor. They may be able to offer an alternative or help you understand what you should be feeling.
Something does not make sense to you
Ask. Good indoor cycling instruction should have a reason behind it, and a good instructor should be able to explain what they are asking you to do and why. If you still have concerns, speak to the instructor after the class or raise them with the studio.
ICI Expert Rider
We are developing a free short course for riders who want to understand indoor cycling better, including bike set-up, technique, resistance, cadence, intensity, studio etiquette and how to get more from a well-taught class.
It will sit alongside this guidance as a practical way to build confidence without turning riders into armchair instructors.
Expert Rider free course
Clear, practical rider education from the Indoor Cycling Institute.
Looking for an ICI instructor?
Use the ICI instructor register to check a current professional record and verify an instructor number.