In my experience, most of the spin instructors dont have a clue about cycling and you end up doing all this arm pumping rubbish and other movements. As per previous thread, wtf point in that? The instructors wont like you but though, you are the paying customer. I once had an argument with one instructor who said I didnt know what I was doing. I asked him if he rode a bike at all, to which he replied “no”. Exactly I said. I didnt say anything else and walked out. Kept going back though, he didnt like me after that :lol:
My advice is treat this as if you were riding your bike, set yourself some sensible hard cadence for climbing and sprinting (I disagree with the previous comment, no point having your resistance turned all the way down or all the way up), wear a HRM if you have one so that you can work within a sensible range and get the most out of your session.
Oh yes, you will sweat a lot and drink a lot but thats part of the fun.
Ignore what everyone else is doing as well as most of those havent got a clue about how to ride a bike properly either 8O