Spot Fitness: A Beginner's Guide to Indoor Cycling

(SPOT.ph) Indoor cycling has been around the Philippine fitness scene for about a decade now, and it’s come a long way from being the boutique workout you’d only hear about from your rich, fitness-obsessed friend. There are now more studios, class formats, and instructors to choose from, making it less intimidating for first-timers.

Ready to give indoor cycling a spin? Here’s what beginners should know before their first class.

• What is indoor cycling?

• What do you need for indoor cycling?

• What to know about indoor cycling if you’re a beginner

• Indoor cycling studios in Metro Manila

Indoor cycling is a cardio workout done on a stationary bike, usually in a studio with an instructor leading the class. Unlike a regular exercise bike at the gym, indoor cycling classes are often structured around an instructor and music.

The instructor guides you through different speeds, resistance levels, and movements throughout the session. Some classes may include standing on the pedals, short bursts of speed, climbs, recovery periods, and even choreography. Sometimes, even lighting is involved—it's a whole production, much like a concert.

If you’re a beginner, don’t worry about keeping up with everyone right away. Your instructor should be able to guide you through the basics, including how to set up your bike, adjust the resistance, and, importantly, the terminology used (as it differs for each studio, even among instructors in the same studio or gym).

As with any workout, wearing the right clothes can make indoor cycling more comfortable. Since you’ll be moving continuously and working up a sweat, choose lightweight, breathable, and moisture-wicking fabrics, such as Dri-FIT clothing, to help keep you cool and dry. For the bottoms, wear fitted cycling shorts, leggings, or workout shorts that won’t get caught on the bike.

It's extremely important to bring your emotional support water bottle because you’ll be sweating a lot during an indoor cycling class. Most bikes come with their own bottle holder, so you can easily reach for your water without having to grab it from your bag—or worse, the floor—every time you need a sip.

Trust us, your water bottle is about to become your most important workout buddy.

For indoor cycling studios that use bikes with clip-in pedals, it is required to use a clip-in shoe. These shoes have cleats on the soles that attach directly to a spin bike's pedals. Instead of simply resting your feet on the pedals—as opposed to a regular bike—your shoes “clip in” or lock onto the pedal, making it more stable.

Investing in clip-in shoes is purely optional regardless of whether you're new to indoor cycling or not. Some indoor cycling studios, such as Electric Studio, offer students the option to rent clip-in shoes (just remember to bring your own socks). The only time you should consider buying one is if you are committed to the sport—or if you have P10,000-P30,000 to spare.

Other indoor cycling studios have bikes with toe cages. This type of bike does not require clip-in shoes, allowing riders to use regular sneakers.

Indoor cycling can cause a bit of discomfort in your bum area, and the reason for this is that the seat is static (it stays put), as opposed to regular bikes that naturally move side to side as you pedal. It takes some time to get used to it, but if there is still discomfort, even on your fifth or tenth session, you can buy a bike seat cushion to increase comfort during your cycling class.

Indoor cycling can be very intimidating if you're looking in from the outside. Especially when you've seen videos of high-intensity classes that may make it seem like the students or practitioners are training to be part of the Tour de France. But knowing what to expect can make stepping inside the studio or gym a lot less daunting.

We spoke with Kyo, an indoor cycling instructor at Electric Studio for almost a decade now, and practitioner David San Jose for practical advice, training insights, and beginner-friendly tips to help you feel more prepared before riding the bike.

There is a misconception that indoor cycling is just cardio, or that "you're paying just to ride a bike and sweat." Along with pedaling, most studios incorporate light weights to work your arms, as well as moves like seated push-ups that engage your upper body and core.

The resistance on the bike can also make things significantly more challenging. David shares, “At Electric Studio, there are different types of classes. Personally, I like attending Pure Resistance. As the class progresses, we are encouraged to keep on adding the resistance! Imagine walking or running with heavy weights on your ankles—that’s what it feels like!”

And then there’s the music. Indoor cycling isn’t just about keeping your legs moving; you’re also coordinating your movements with the beat and following choreography. “I think what people don’t realize is that there’s a whole experience,” Kyo shares. “There’s music that’s immersive. There’s choreography, so there’s rhythm and movement. You’re trying to connect your body and mind to the music.”

"As with any new activity, always prepare yourself," Kyo shares.

He advises first-timers to give themselves time to check in and get settled—know where the parking is, the lockers, and the restroom. You can even talk to your instructor before the class starts, and it's best to let them know it's your first time.

Don't worry, most studios will help acquaint you with the bike—how to adjust resistance, how to clip in your shoes to the pedals, and most importantly, how to adjust the seat and handlebars to the right height.

David learned this the hard way. “There was an instance when I was just on my fifth ride, and I came in on time. The first song was already playing. I could not properly set it up: the saddle was low, and the handlebar was unstable. So, I didn’t enjoy the ride, and that experience was not great at all! Try as much as possible to come before the bike room opens so that the crew can also help you out.”

Basically, give yourself a few extra minutes to get comfortable and tune in—or lock in, as it's being called nowadays—before the music starts.

Yes, you can get competitive during an indoor cycling class—especially when the music kicks in. But at its core, indoor cycling isn’t really a competition. Unlike outdoor cycling, you’re not racing toward a finish line or comparing how far you’ve traveled.

As Kyo puts it, “It’s not like there’s distance. The bike is not moving, but you start together. Then at the end of the class, once you reach the stretch to cool down, you finish with everyone else.”

Everyone starts and ends in the same room; what happens in between is largely up to you. The goal is to follow the instructor, challenge yourself at your own pace (a.k.a. "listen to your body"), and, ideally, leave feeling like you actually accomplished something—not like you need to beat the person on the bike next to you.

David admits that he initially found indoor cycling intimidating. “I used to be intimidated because there were many advanced riders in the class—even until now. I always felt I didn’t belong,” he says. Instead of trying to keep up with everyone else, he shifted his mindset to “just show up for myself and give myself grace in the bike room.”

That mindset eventually helped him gain confidence and notice his own progress. “Eventually, I gradually gained my confidence and saw how I improved since I first did it. I still consider myself a beginner rider though!” he says. He also appreciates how some instructors at Electric Studio would approach him after class to comment on his form and how he rode.

Indoor cycling instructors can have very different teaching styles, so finding one you click with can make a big difference in your experience.

“With indoor cycling, with our classes, there are different instructors, different vibes, different music, and different ways of teaching. One can be more focused on intensity and sprints, while another can be very inspiring, and another can be more focused on rhythm-based choreography,” Kyo shares.

Kyo is known for his high-energy, commanding presence in class, which has made him a favorite among Electric Studio riders. “I’ll have riders who have ridden for so long, in different studios, and then try a couple of my classes in BGC. And they’ll drive all the way to BGC just to take my class because I'm who they resonate with.”

David is, in fact, one of those riders who joins Kyo’s classes. David also “resonates with” Electric Studio's Gab, particularly because of his beginner-friendly approach.

“I like Gab’s class because it’s beginner-friendly! Don’t get me wrong, his classes are difficult. What makes it beginner-friendly is that he teaches so well that he guides us through the class. He also paces and builds up,” David explains. But on days when he’s in the zone, he says, “If I am feeling more confident, I also book Kyo’s or Cathy’s class!”

So, your first class might not be the one, but don’t write off indoor cycling just yet. Try a different instructor, class style, or even music genre.

Branches: 2F 8Forbestown, Bonifacio Global City; 4F Podium Mall, Ortigas; and Molito, Alabang.

Operating hours: Open daily. Operating hours vary, mainly depending on the schedule of the classes. Check the website for the full schedule.

Rates:

• For first-timers: P990 for 5 rides (with a 30-day validity)

• Rides have a starting price of P1,250 per ride.

• Note: The price per class becomes cheaper when you buy in bulk.

Electric Studio is the first indoor cycling boutique studio in the Philippines. The studio offers rhythm-based rides that combine cycling with music and choreography. Its classes span a wide range of playlists, from decades-spanning hits to sets purely dedicated to a K-pop group’s discography.

Electric Studio has other branches, such as East Gallery Place in Bonifacio Global City. This branch only offers shadowboxing and reformer pilates.

Branches: Greenbelt 5, Makati City, and Shangri-La Plaza, Mandaluyong City

Operating hours: Open daily. Operating hours vary, mainly depending on the schedule of the classes. Check the website for the full schedule.

Rates:

• For first-timers: P1,299 for 5 classes (with a 30-day validity)

• Rides have a starting price of P1,049 per ride.

• Note: The price per class becomes cheaper when you buy in bulk.

Ride Revolution is an indoor cycling studio known for its high-energy, music-driven classes that turn a stationary bike into a full-body workout. Beyond simply pedaling to the beat, its classes incorporate choreography and upper-body movements.

Branches: 2F, Three Salcedo Place, Salcedo Village, Tordesillas, Makati City

Operating hours: Open daily. Operating hours vary, mainly depending on the schedule of the classes. Check the website for the full schedule.

Rates:

• For first-timers: P1,500 for 5 credits (with a 30-day validity)

• Rides have a starting price of P1,200 per ride.

• Note: The price per class becomes cheaper when you buy in bulk.

Cyclehouse, which is under Elite Boxing and Fitness Inc., is an indoor cycling studio in Salcedo Village in Makati City. It offers rhythm-based cycling classes that combine cardio, music, and choreography for a workout that feels more like a party than your usual gym session.