Status: ICI position statement
Audience: indoor cycling instructors, ICI members, studios, operators, employers, training providers, and riders
Purpose: To set out ICI’s position that new riders should be properly onboarded and should not be assumed to understand indoor cycling, even if they have attended classes elsewhere
Audience: indoor cycling instructors, ICI members, studios, operators, employers, training providers, and riders
Purpose: To set out ICI’s position that new riders should be properly onboarded and should not be assumed to understand indoor cycling, even if they have attended classes elsewhere
Executive Summary for Employers and Gym Managers
The Indoor Cycling Institute’s position is that new riders should receive appropriate guidance before being expected to take part in the main effort of an indoor cycling session.
A rider should not be assumed to understand bike set-up, braking, resistance, cadence, intensity, or safe stopping simply because they are fit, confident, or have attended indoor cycling classes elsewhere. Many riders take part for months or years without being properly taught how to set up the bike or use resistance safely.
New rider onboarding should include clear guidance on bike set-up, the brake or emergency stop, resistance, cadence or foot speed, safe stopping, and what to do if the rider feels unwell, unsafe, or unable to continue.
Where a studio allows late arrivals, a rider who arrives late should still be safely briefed, set up, and warmed up before joining the main class effort. If this cannot be done safely, the rider should not join that session.
A rider should not be assumed to understand bike set-up, braking, resistance, cadence, intensity, or safe stopping simply because they are fit, confident, or have attended indoor cycling classes elsewhere. Many riders take part for months or years without being properly taught how to set up the bike or use resistance safely.
New rider onboarding should include clear guidance on bike set-up, the brake or emergency stop, resistance, cadence or foot speed, safe stopping, and what to do if the rider feels unwell, unsafe, or unable to continue.
Where a studio allows late arrivals, a rider who arrives late should still be safely briefed, set up, and warmed up before joining the main class effort. If this cannot be done safely, the rider should not join that session.
ICI’s position
The Indoor Cycling Institute’s position is that new rider safety is a core part of responsible indoor cycling provision.
New riders should not be left to work out the bike, the class format, or the safety expectations for themselves. Indoor cycling involves fixed indoor cycles, resistance systems, braking mechanisms, cadence demands, intensity changes, seated and standing work, and group class pressure. These things may be unfamiliar, even to people who are fit or experienced in other forms of exercise.
Good instruction should make the rider safer and more confident from the start.
New riders should not be left to work out the bike, the class format, or the safety expectations for themselves. Indoor cycling involves fixed indoor cycles, resistance systems, braking mechanisms, cadence demands, intensity changes, seated and standing work, and group class pressure. These things may be unfamiliar, even to people who are fit or experienced in other forms of exercise.
Good instruction should make the rider safer and more confident from the start.
Previous attendance is not proof of competence
ICI does not support the assumption that a rider who has attended indoor cycling elsewhere must know what they are doing.
It is common for riders to attend classes for a long time without fully understanding:
It is common for riders to attend classes for a long time without fully understanding:
- bike set-up;
- resistance control;
- the brake or emergency stop;
- cadence or foot speed;
- safe stopping;
- how to ride out of the saddle safely;
- how much resistance is needed for control;
- what to do if they feel unsafe;
- how to reduce intensity without losing control.
What new riders need to understand
A new rider does not need a long technical lecture before taking part. They do need enough information to ride safely.
New rider onboarding should normally include:
New rider onboarding should normally include:
- checking whether the rider considers themselves fit and ready to take part;
- asking whether they are new to indoor cycling, the studio, the bike type, or the instructor;
- giving clear bike set-up guidance;
- explaining the brake or emergency stop;
- explaining how to increase and decrease resistance;
- explaining cadence or foot speed in plain language;
- explaining how to stop safely;
- explaining that the rider should remain in control;
- explaining that the rider should not try to keep up at the expense of safety;
- explaining that the rider may remain seated, reduce intensity, take recovery, or stop if needed;
- explaining what to do if they feel unwell, unsafe, or unable to continue.
Bike set-up matters
Bike set-up affects comfort, control, and safety.
New riders should not be expected to guess their set-up or copy another rider. They should receive clear guidance on saddle height, saddle position where adjustable, handlebar height, handlebar reach where adjustable, and safe use of pedals, straps, cages, or cleats.
In a busy class, an instructor may not be able to personally adjust every setting for every rider. However, the instructor or studio process should still provide clear guidance and check understanding as far as is realistic.
Where a bike cannot be adjusted safely for a rider, the rider should not be encouraged to continue on an unsuitable set-up.
New riders should not be expected to guess their set-up or copy another rider. They should receive clear guidance on saddle height, saddle position where adjustable, handlebar height, handlebar reach where adjustable, and safe use of pedals, straps, cages, or cleats.
In a busy class, an instructor may not be able to personally adjust every setting for every rider. However, the instructor or studio process should still provide clear guidance and check understanding as far as is realistic.
Where a bike cannot be adjusted safely for a rider, the rider should not be encouraged to continue on an unsuitable set-up.
Riders should know how to stop
A new rider should know how to slow down and stop safely before joining the main class effort.
Many indoor cycles use a weighted flywheel, fixed gear, or pedal system that may continue moving if the rider suddenly stops applying force. A rider who does not understand this may try to stop in a way that increases risk.
The brake or emergency stop should be explained clearly. Riders should know where it is, how to use it, how to slow the pedals safely, and what to do if they feel out of control.
A rider should not be expected to discover this during a problem.
Many indoor cycles use a weighted flywheel, fixed gear, or pedal system that may continue moving if the rider suddenly stops applying force. A rider who does not understand this may try to stop in a way that increases risk.
The brake or emergency stop should be explained clearly. Riders should know where it is, how to use it, how to slow the pedals safely, and what to do if they feel out of control.
A rider should not be expected to discover this during a problem.
Resistance should be explained
New riders should understand that resistance is not only about making the class harder.
Resistance helps the rider stay connected to the bike, pedal smoothly, avoid bouncing, and remain in control. Too little resistance may increase instability, particularly at higher cadences or when riding out of the saddle.
New riders should be told how to increase and decrease resistance, and how resistance should feel in simple terms. They should not be left with vague instructions such as 'turn it up' if they do not know what that means.
They should also understand that they do not need to match another rider’s resistance. The aim is safe and appropriate effort, not imitation.
Resistance helps the rider stay connected to the bike, pedal smoothly, avoid bouncing, and remain in control. Too little resistance may increase instability, particularly at higher cadences or when riding out of the saddle.
New riders should be told how to increase and decrease resistance, and how resistance should feel in simple terms. They should not be left with vague instructions such as 'turn it up' if they do not know what that means.
They should also understand that they do not need to match another rider’s resistance. The aim is safe and appropriate effort, not imitation.
Cadence and intensity should be explained plainly
New riders should not be expected to understand indoor cycling terminology without explanation.
Terms such as RPM, watts, FTP, RPE, threshold, zones, resistance, cadence, and intensity may be unfamiliar. Where these terms are used, instructors should explain them in plain language.
Cadence can be described as foot speed or pedal speed. Intensity can be described as how hard the work should feel. Resistance can be described as the load on the pedals.
New riders should understand that faster is not automatically better, and that trying to keep up with the class is not more important than staying in control.
Terms such as RPM, watts, FTP, RPE, threshold, zones, resistance, cadence, and intensity may be unfamiliar. Where these terms are used, instructors should explain them in plain language.
Cadence can be described as foot speed or pedal speed. Intensity can be described as how hard the work should feel. Resistance can be described as the load on the pedals.
New riders should understand that faster is not automatically better, and that trying to keep up with the class is not more important than staying in control.
First sessions should build confidence
A rider’s first indoor cycling session should not be treated as a test of toughness.
The aim should be to help the rider understand the bike, learn the basic controls, take part safely, and build confidence.
New riders should be told that they may:
A rider who has a safe, clear, and supportive first experience is more likely to return and progress.
The aim should be to help the rider understand the bike, learn the basic controls, take part safely, and build confidence.
New riders should be told that they may:
- remain seated;
- use a lower intensity;
- take recovery;
- slow down;
- avoid standing work;
- avoid choreography;
- stop if needed.
A rider who has a safe, clear, and supportive first experience is more likely to return and progress.
Late arrivals
Late arrivals create a specific safety issue. New riders should be advised to arrive 10-15 minutes early to meet the instructor and receive a proper introduction to the bike and setup.
A rider who arrives late may have missed:
Where a studio does allow late arrivals, the rider must still be safely briefed, set up, and warmed up before joining the main class effort.
A late rider should not be waved onto a bike and expected to join immediately at the current cadence, resistance, or intensity. If the rider cannot be safely onboarded and warmed up, they should not join that session.
A rider who arrives late may have missed:
- bike set-up guidance;
- the brake or emergency stop explanation;
- resistance guidance;
- cadence guidance;
- the warm-up;
- early intensity cues;
- important safety information.
Where a studio does allow late arrivals, the rider must still be safely briefed, set up, and warmed up before joining the main class effort.
A late rider should not be waved onto a bike and expected to join immediately at the current cadence, resistance, or intensity. If the rider cannot be safely onboarded and warmed up, they should not join that session.
Studio systems matter
New rider safety should not depend entirely on the instructor noticing a new rider at the last moment.
Studios and operators should support safe onboarding through clear systems. These may include:
Studios and operators should support safe onboarding through clear systems. These may include:
- asking new riders to arrive early;
- identifying new riders at booking or reception;
- telling the instructor when a new rider is attending;
- providing basic first-class information before arrival;
- having bike set-up guidance available;
- having a clear late-arrival policy;
- ensuring staff understand the new rider process;
- providing a process for riders to raise health or safety concerns.
Virtual and on-demand sessions
New rider safety is also relevant to virtual and on-demand indoor cycling.
A video instructor cannot check bike set-up, confirm that a rider understands the brake, observe loss of control, or respond directly if a rider appears unsafe.
Where studios offer virtual or on-demand indoor cycling, they should still ensure that new riders understand the bike, resistance, braking, cadence, warm-up, safe stopping, and how to get help.
Showing a video is not a substitute for rider onboarding or adequate supervision.
A video instructor cannot check bike set-up, confirm that a rider understands the brake, observe loss of control, or respond directly if a rider appears unsafe.
Where studios offer virtual or on-demand indoor cycling, they should still ensure that new riders understand the bike, resistance, braking, cadence, warm-up, safe stopping, and how to get help.
Showing a video is not a substitute for rider onboarding or adequate supervision.
Rider responsibility and instructor responsibility
Riders have a responsibility to listen, ask for help, disclose relevant concerns through the studio’s process, and stop or reduce intensity if they feel unsafe or unwell.
However, rider responsibility does not remove the instructor’s or studio’s responsibility to provide clear guidance.
A new rider cannot be expected to make good decisions about a bike, class format, or intensity system they have not been taught to understand.
Good onboarding gives riders the information they need to take appropriate responsibility for themselves.
However, rider responsibility does not remove the instructor’s or studio’s responsibility to provide clear guidance.
A new rider cannot be expected to make good decisions about a bike, class format, or intensity system they have not been taught to understand.
Good onboarding gives riders the information they need to take appropriate responsibility for themselves.
ICI’s expectation
ICI’s position is that new riders should be actively supported, not assumed competent.
Indoor cycling instructors and studios should make sure new riders understand the bike, the basic safety controls, the role of resistance, the meaning of cadence or foot speed, and the importance of remaining in control.
New rider onboarding should be practical, clear, and realistic. It does not need to be complicated, but it does need to happen.
A rider’s first experience of indoor cycling should be safe, understandable, and professionally supported.
Indoor cycling instructors and studios should make sure new riders understand the bike, the basic safety controls, the role of resistance, the meaning of cadence or foot speed, and the importance of remaining in control.
New rider onboarding should be practical, clear, and realistic. It does not need to be complicated, but it does need to happen.
A rider’s first experience of indoor cycling should be safe, understandable, and professionally supported.
Relationship to ICI professional standards
This position statement sits alongside the ICI Professional Standards Framework.
It should be read alongside:
ICI New Rider Onboarding Standard
Indoor Cycling: What Riders Should Expect
Indoor Cycling Instructor Scope of Practice
ICI Cadence and Intensity Guidance
ICI Safety Standards for Indoor Cycling Sessions
ICI Guidance for Studios and Operators
Together, these documents support ICI’s view that new rider safety is a shared responsibility between instructors, studios, and riders.
It should be read alongside:
ICI New Rider Onboarding Standard
Indoor Cycling: What Riders Should Expect
Indoor Cycling Instructor Scope of Practice
ICI Cadence and Intensity Guidance
ICI Safety Standards for Indoor Cycling Sessions
ICI Guidance for Studios and Operators
Together, these documents support ICI’s view that new rider safety is a shared responsibility between instructors, studios, and riders.
Review note
This position statement will be reviewed and updated as practice, evidence and professional understanding evolve.
Further information:
ICI New Rider Onboarding Standard
Indoor Cycling: What Riders Should Expect
ICI Safety Standards for Indoor Cycling Sessions
ICI Guidance for Studios and Operators
Position Statements.
Code of Conduct
Professional Standards
Further information:
ICI New Rider Onboarding Standard
Indoor Cycling: What Riders Should Expect
ICI Safety Standards for Indoor Cycling Sessions
ICI Guidance for Studios and Operators
Position Statements.
Code of Conduct
Professional Standards
This position statement sits alongside the ICI Professional Standards and related guidance, including the Code of Conduct and other published Position Statements.
