What SoulCycle is and how the classes work

SoulCycle is an indoor cycling studio chain where you ride a stationary bike to music in a group class setting. The classes typically run 45 minutes and combine cardio on the bike with upper-body movements using light weights. An instructor leads the room through choreographed routines timed to a curated playlist, and the bike has a resistance dial you control to make pedaling harder or easier at your own pace.

The experience is designed around community and motivation rather than competition. You ride alongside other people in a darkened studio with stage lighting and music, but you set your own resistance level — nobody can see your metrics except you on your bike's display. The instructor calls out encouragement and cues for when to increase resistance or stand up out of the saddle, but the actual effort is yours to choose.

SoulCycle operates studios in multiple cities across the United States, and also offers on-demand classes through a subscription app if you own a compatible stationary bike at home. The in-studio experience and the app experience are separate products with different pricing structures.

Key Takeaways

  • SoulCycle classes are 45 minutes of indoor cycling to music with an instructor, and you control how hard you work on the bike.
  • You can take classes in a studio or stream on-demand classes at home if you own a compatible bike, and pricing differs between the two options.
  • First-time riders typically pay a reduced rate for their first class or classes, and studios usually require you to book a bike in advance online.
  • The bike has a resistance dial and a display showing your cadence (pedal speed) and output, but your metrics are private to you.
  • Classes fill up during peak times, so booking early in the week for weekend slots increases your chances of getting a bike.

Pricing and membership options

SoulCycle offers both class packages and unlimited monthly memberships. A single class typically costs between $30 and $35 at most studios, though the exact price varies by location. Class packages usually come in bundles of 5, 10, or 20 classes and cost less per class than paying for single rides. An unlimited monthly membership gives you access to as many classes as you want during that month, and the cost varies by studio location.

First-time riders often receive an introductory offer — commonly a discounted rate for your first class or a limited number of classes at a reduced price. These offers are usually advertised on the SoulCycle website or app when you search for your local studio. You typically need to create an account and book your bike online before you can take advantage of the offer.

If you want to use the SoulCycle app to stream classes on-demand at home, that requires a separate subscription, which is distinct from studio membership. The app subscription does not include studio classes, and a studio membership does not include the app.

How to book your first class

Start by visiting the SoulCycle website or downloading the app and entering your location to find nearby studios. Create an account with your email address and password. Once logged in, you can browse the class schedule for your chosen studio and select a time slot that works for you.

When you book, you are reserving a specific bike in a specific class. The studio needs to know you are coming so they can have the bike set up and ready. You will see which bikes are still available for each class — popular time slots, especially early morning and evening classes on weekdays and weekend classes, fill up quickly. Booking a few days in advance gives you better selection.

After you book, you will receive a confirmation email. Arrive 10 to 15 minutes early on your first visit so the staff can help you adjust the bike to fit your body and show you how to use the resistance dial and display. Bring water and wear comfortable workout clothes and sneakers.

What happens during a SoulCycle class

You arrive and check in at the front desk, then head into the studio. Staff will help you clip into the bike if this is your first time — the pedals have cleats that attach to cycling shoes, which SoulCycle provides or you can bring your own. The instructor will cue you to start pedaling as the music begins, and from there you follow the choreography they call out.

The class moves through different segments: some focus on steady-state cardio at a moderate pace, others involve standing out of the saddle and sprinting, and some include upper-body work with light dumbbells while you pedal. The instructor sets the tone and energy, but you control your own resistance. If a cue feels too hard or too straightforward, you adjust the dial on your bike — there is no judgment and no one is watching your output.

Your bike displays your cadence (how fast you are pedaling, measured in revolutions per minute) and your output (power generated, measured in watts). These numbers are visible only to you. Some people track these metrics over time to see their progress; others ignore them and focus on how the class feels. Both approaches are normal.

The bike setup and what to adjust

SoulCycle bikes have four main adjustments: seat height, seat position (forward and back), handlebar height, and handlebar distance from the seat. Getting these right matters for comfort and injury prevention. On your first visit, staff will help you make these adjustments, but it is worth understanding what you are doing so you can fine-tune it yourself in future classes.

Seat height should be set so that when your leg is fully extended at the bottom of the pedal stroke, your knee has a slight bend — not locked straight and not bent sharply. Seat position affects how your weight distributes between your seat and handlebars. Handlebar height and distance control your upper body posture and how much weight you put on your arms versus your core.

If the bike does not feel right during class, you can make small adjustments, but major changes are better made before class starts. If you take the same class regularly, you can memorize your settings, or some studios allow you to save your preferences in the app so the bike can be pre-adjusted when you arrive.

What to bring and wear

Wear comfortable workout clothes that allow you to move freely — most people wear leggings or shorts and a t-shirt or tank top. Bring a water bottle; most studios have water stations but having your own is more convenient. Bring a towel if you sweat heavily. You do not need to bring shoes — SoulCycle provides cycling shoes with cleats, or you can bring your own cycling shoes if you prefer.

The studio is typically cool and dark, so you may want to bring a light layer to wear before and after class. Leave your phone and valuables in a locker or with a friend; most studios have find storage but policies vary. Do not bring anything you cannot afford to lose.

Common questions about your first class

Many first-time riders worry they will not be able to keep up or that they are not fit enough. SoulCycle is designed so that you control your own pace — you can pedal slowly with low resistance and still be in the class. The instructor is motivating the room, not judging individual effort. People of different fitness levels take the same classes and all belong there.

If you have knee, hip, or lower back pain, or if you are pregnant or recovering from an injury, tell the instructor before class starts. They can suggest modifications or movements to avoid. SoulCycle is generally safe for most people, but your body is unique and the instructor needs to know if you have limitations.

If you book a class and cannot make it, cancel through the app or website as soon as you know. Most studios have a cancellation policy — if you cancel within a certain window (often 12 hours), you keep your class credit; if you do not show up without canceling, you may lose the class. Check your studio's specific policy when you book.

Frequently Asked Questions

Do I need to be an experienced cyclist to take a SoulCycle class?

No. SoulCycle classes are designed for all fitness levels. You control your own resistance, so you can make the class as straightforward or hard as you want. Many people take their first SoulCycle class with no cycling experience at all. The instructor will cue you on technique, and staff will help you get comfortable on the bike before class starts.

What if I cannot clip into the pedals or do not want to use cycling shoes?

You can bring your own cycling shoes with cleats, or you can ask the studio about using regular sneakers with pedal cages instead of cleats. Not all studios offer this option, so call ahead or ask when you arrive. Clipping in is more efficient and safer, but some people prefer to start with cages while they learn.

Can I take a SoulCycle class if I have a knee or back injury?

Tell the instructor about your injury before class. They can suggest modifications or movements to avoid. Cycling is generally low-impact, but the resistance and intensity you choose matter. Your doctor or physical therapist can advise whether SoulCycle is right for your specific injury.

How often should I take SoulCycle classes to see results?

Results depend on your goals and what you do outside the studio. Most people who take classes two to four times per week and pay attention to nutrition and overall activity level see improvements in endurance and strength within four to six weeks. Consistency matters more than frequency.

Is the SoulCycle app the same as taking classes in the studio?

No. The app streams on-demand classes that you take on your own bike at home. You do not get the live instructor energy or the community feeling of a studio class, but you have more flexibility with timing and do not need to book in advance. The app requires a compatible stationary bike and a separate subscription from studio membership.