Spin is the class people are most nervous about and least need to be. You control the resistance the whole time, which means the class is exactly as hard as you decide it is.
Turn up ten minutes early
Not five. Ten. The bike has to be set for your leg length, and somebody at the desk or the instructor will do it in about ninety seconds — seat height, seat forward-and-back, handlebar height. A badly set bike is the entire reason people say spin hurt their knees.
Say it is your first one. Every instructor in this building would rather know.
The dial is yours
The instructor calls a climb; you decide what a climb means today. Nobody can see your resistance and nobody is checking. The first class is about staying on the bike for the whole class, not about matching the person in front.
What to bring
Water — more than you think. A towel. Shoes either clip in or strap onto the pedal, and the desk will show you which. Regular trainers are fine to start.
Sitting down is allowed
You will get out of the saddle at some point and you can sit back down whenever you want. This is not a test.
When it runs
Eleven sessions a week, most before 9 AM, in the dedicated spin room — the full list of times is on the spin page, and every row there tells you whether the kids' room is open at that hour.
After
Water first, then food within an hour or two. If you want the shortcut, the Fuel Bar is in the lobby and the coffee is free before 9.
Written by people who work in a gym, not by doctors. Nothing here is medical advice — if you are pregnant, injured, or managing a condition, talk to your doctor or your physical therapist before you change what you are doing. Our instructors will happily modify any of it for you; ask before class.