You’ve heard people rave about the self-help-y, crazy trendy spin class — and you’ve probably seen the endless spoofs on TV and online — but it’s hard to know what SoulCycle‘s really like until you take your first class. Still, taking that class can be intimidating, especially since it can seem like a whole new world if you’re not the group fitness type. Don’t worry. Like we did with our OrangeTheory primer, we’ve got your back. Here’s what to expect.

What Is Soulcycle, Anyway?

A one-hour cycling class, taught by an instructor who’s part motivational coach, part instructor, part DJ. The lights are low, the music’s pulsing, and you don’t just bike — you do some partial push-ups on the handlebars, crank out some ab work, and use light weights (typically 1-3 pounds each) to tone your arms at the end.

What You Should Know Before Attending a Soulcycle Class:

1. Dress The Part.

Soulcycle sells crazy expensive tanks, tees, sweatshirts and leggings. Don’t fall for it — unless you’ve got an extra Benjamin you’ve been dying to spend lying around. All you really need is a pair of comfy shorts or leggings (that won’t make you worry about plumber’s crack as you pedal away) and a loose tee or tank.

Bring water, too, unless you plan on paying an extra $2-$3 there for it. (You’ll need it. Trust.)

2. Get There Early.

Plan on being there at least 15 minutes before class starts. You’ll need that time to sign in — and sign a waiver, assuring your family won’t sue if you spontaneously croak from this high-intensity workout (we kid…mostly). Oh, and figure out how to position your bike so the seat’s the right height and clip in your shoes. (Don’t worry — there’s usually an employee on hand to show everyone how to size up your bike and get on it.)

That doesn’t sound like much, but for a first-timer, it can be a little wonky.

3. Remember: No One Can See Your Dial.

If you’re anxious about keeping up with the crowd, don’t be. The lights are dimmed and no one can see your dial. You can set the intensity so it’s less rigorous if you’re feeling worn out. (And also, there’s no shame in taking breaks whenever you need to. It’s way better than the alternative: passing out.)

4. Think Of It Like A Concert.

As soon as the class starts, the lights drop low, the music blasts, and you’re basically thrust into a concert-meets-amusement-park-ride. Think Universal’s Rip Ride Rockit, only you’re actually exercising. And it lasts 45 minutes instead of 90ish seconds.

The instructor’s like a DJ, keeping everyone’s energy up while instructing you how hard to pedal, when to stand up and ride, and when to shout like you’re in the midst of an Oprah self-help-a-thon.

5. There Will Be Empowering Chants.

Okay, here’s where the spoofs come into play. The walls at SoulCycle often feature empowering slogans or monikers (like describing attendees as “warriors, athletes, renegades”), and the instructors usually like to shout those out — along with other affirmations — throughout the class. Some teachers get really into it, asking you to shout them back. Some yell a few encouraging words and that’s it. Find the instructor that speaks to you, wherever you fall on the empowerment scale.

6. Learn How To Tap Back.

It’s SoulCycle’s signature phrase — and move — and all it really means is that when you’re pedaling on the bike in a standing position, you sit back and tap your butt on the seat, like you’re teasing yourself about the luxury of sitting down through this leg-liquifying workout. Because that’s what you’re doing. To the beat of the music. And somehow, you don’t mind, because it’s kind of like you’re dancing.

As fun as the class is, don’t be mistaken: It’s work. You’ll sweat. Your legs will feel like jelly. You’ll want it to be over and search the room for a clock on the wall that doesn’t exist. But then, when you leave, there’s this bizarre high that will almost make you want to shell out $34 to do it again.

Top Photo: SoulCycle/Facebook

This article originally appeared in March 2018. It has since been updated.