Getting Started With Spinning®

The Spinning program is an easy and efficient way to help you meet your fitness goals. Comfortable workout clothes, a water bottle and a desire to create your own unique fitness experience is all you need to get started.

Want to take it up a notch? Visit our Spinning store for a complete selection of apparel and accessories that can make a great Spinning class even better. We've got everything you need from mositure-wicking tops, gel seat covers, to heart rate monitors and 8-Week Programs - you can find it there!


Getting Ready to Ride

  • If you're new to the Spinning program, please let your instructor know. He or she can help you adjust your Spinner bike and familiarize you with its features.
  • Adjust the seat height so that your knees are slightly bent at the bottom of the pedal stroke.
  • Adjust fore/aft seat position so that your arms are a comfortable distance from the handlebars and your elbows are slightly bent.
  • If you're a beginner, start with the handlebars in a relatively high position. As your flexibility increases and you become more comfortable on the bike you can begin to move the handlebars downward until they are approximately level with the saddle. Always make sure that the handlebars, seat post and seat slider are securely attached and that all pop pins are completely engaged.

During Class

  • Place the ball of your foot over the center of the pedal. Make sure that your shoelaces are tucked in and your feet are securely attached to the pedals.
  • Note that because Spinner bikes have a fixed gear, you must gradually reduce the speed of your pedal strokes to stop the pedals from moving. To decrease the speed of your pedalling, press down on the red resistance knob to stop the pedals.
  • Remember there is no competition in the Spinning program. Go at the pace that feels right for you.
  • There should always be some resistance on the bike. Familiarize yourself with all movements at a moderate pace before you attempt to increase your speed.
  • Stay in control. Focus on your form and on making smooth transitions between movements.
  • A heart rate monitor is an unmatched tool for helping you make the most of each workout. Learn more [Adobe PDF] about the benefits of training with a heart rate monitor and visit the Spinning store to browse our selection of heart rate monitors.
  • If you begin to feel faint or dizzy, slowly stop pedaling, carefully dismount from the bike and inform your instructor immediately.

Ready to go?

Take a free class! Use the facility finder at the top of the page to find a participating Spinning facility near you.

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