Key takeaways
  • Focus on 3-4 simple drills per class.
  • Use concise, action-oriented cues.
  • Connect with riders by learning names.
  • Don't over-cue or talk too much.

The Jitters of Your First Spin Class

I still remember the specific flavor of panic before my first time teaching. I was staring at a sweat-smeared index card, terrified I'd miss the drop on a 130 BPM track and ruin everyone's day. Look, the nerves never completely go away, but the way you handle them changes.

The biggest trap we fall into as new instructors is overcomplicating the plan to prove we belong on the podium. When you stress about memorizing exact timestamps for jumps and sprints, you stop looking at the people in the room. That is actually why I built On the Beat, to map the drills to the music for you, so you can stop obsessing over your notes and start actually coaching.

Here is a playlist of heavy hitters I lean on when I need foolproof tracks.

  • (Oh) Pretty Woman - 2015 Remaster
    Van Halen
    2:53128 BPM
    Beat drops
    Drop 11:15
  • 10:35
    Tiësto, Tate McRae
    2:52120 BPM
  • 1999
    Charli xcx, Troye Sivan
    3:09124 BPM
  • 20 Something
    408
    2:53120 BPM
  • All the Time - Don Diablo Remix
    Zara Larsson, Don Diablo
    2:57124 BPM
  • S&M Remix
    Rihanna, Britney Spears
    4:17128 BPM
  • Don't Let Me Down - W&W Remix
    The Chainsmokers, Daya, W&W
    3:15160 BPM
  • Cry Me A River
    3 Are Legend, Steve Aoki, Dimitri Vegas & Like Mike, Timbaland, W&W
    2:29150 BPM

Cues That Land and Connect

When the music is loud and your heart rate is redlining, riders need simple, physical directions. A confused rider is a stationary rider.

  • "Hips back over the saddle." It fixes their form instantly during a standing run without me having to give a biomechanics lecture.
  • "Find the heavy beat on your right foot." This anchors them to the rhythm when the room gets chaotic and legs start flailing.
  • "We have 30 seconds of work, you can do anything for 30 seconds." It gives them a concrete finish line so they don't hold back.
  • "Turn it until it bites." Tells them exactly what the resistance should feel like before a heavy climb.

Cues to Avoid (and Why)

We all say dumb stuff when we panic on the mic. If I'm being blunt, most filler cues happen because we just don't know what else to say.

  • "Give me 110 percent!" It means nothing physically, and riders just tune out the empty hype.
  • "Push through the pain." We are teaching fitness, not leading a military boot camp, so let's not encourage actual injury.
  • "Turn it up a little bit." A "little bit" is completely subjective, so tell them exactly how many turns or what gear to hit.
  • "How are we feeling?" You are never going to hear their answer over the music, and the silence just makes the room feel dead.

FAQ

How do I recover if I mess up the choreography?

Just keep pedaling, smile, and reset on the next phrase. Your riders probably didn't even notice, and drawing attention to your mistake only makes it weird.

What should I do if no one is riding on the beat?

Call out the lead leg again and exaggerate your own pedal stroke. If they still don't get it, let it go and let them enjoy the workout.

Your first few classes are going to be messy, and that is completely fine. Just learn their names, keep the beat, and remember that they showed up to sweat with you.