Fitness is having a major moment. Not that it ever wasn’t sweet to sweat, but it seems like everywhere we turn, the yearn to burn is stronger than ever. Activewear is making its way into the high fashion world, new research is being done every day on the best way to work out, and competing fitness studios are popping up within mere walking distance of one another (Jets and Sharks, anyone?).

We want to make sure you’re staying safe and smart while you sweat, so we’ve asked our very own fitness pro – who teaches a top-notch indoor cycling class herself – to break down the basics for us, everything from how to choose a class to troubleshooting when things aren’t going quite as you expected! Here’s Katie with the lowdown on everything you need to win at spin. First up? How to set up your spin bike…

You’ve made it! You reserved your spot, you packed your gym bag, and you’re officially pumped for your first indoor cycling (or Spinning®, the brand name of this workout) experience to begin. You’ve heard amazing things about this exhilarating format: the rockin’ music, the crazy calorie burn, the electric energy in the room. You are ready to roll, and walk into your studio of choice like it’s the first day of school all over again.

Then you see it – The Bike.

As instructors, the most common concern we hear from newcomers is that a cycle class looks intense and intimidating. In reality, however, once you’re in the room, it’s one of the safest and most inclusive classes you can take. The beauty of an indoor cycling class is that while you control your own workout via that little red resistance knob, you’re surrounded by like minded individuals working towards their own goals, as well as a teacher who’s number-one priority is to guide you into greatness. This means that not only is indoor cycling perfect for both beginners and seasoned pros alike, it allows you to reap all the benefits of a solo workout and a group sweat sesh at once.

But trust me, we get it. The music is loud, the studio is dark, and those bikes…well, they have more bells and whistles than your iPhone’s alarm clock settings. The instructor is there to help you out – and I highly encourage you to flag him or her down! – but sometimes you don’t have the opportunity or are just feeling shy. One of two things usually happens when this sense of overwhelm takes over: you either hop right out of the studio and make a beeline for the steam room…or you hop right onto the bike and pray for a miracle. Not only is proper bike set-up crucial to a rad ride, it’s vital to your safety. An adjustment that is too high or low can lead to injury – everything from shoulder pain to a pulled hamstring or blown-out knee – and one loose knob could send you crashing down along with your sense of dignity. The number-one most imperative thing you can do to keep yourself safe happens before the class even starts, and it only takes a few minutes. Follow this dummy-proof, step-by-step guide to set up your bike once you get into class, and I promise, you’ll be on your way to spinspiration in no time:

We love Katie’s spin classes! For a full dose of spinspiration, take an Equinox class with her yourself and click here.