Spin / Indoor Cycling Bike

How to adjust

Set the seat height and fore/aft position, plus the handlebar height and fore/aft position, before pedaling.
Adjust resistance via the twist friction knob — turn to increase or decrease, not preset numbered levels like an electronic console.
Secure the foot straps or clips on the pedals.

Set the seat and handlebar positions before starting, securing your feet in the straps or clips.
Begin pedaling seated at a moderate resistance to warm up.
Adjust the resistance knob to change intensity; you may stand out of the saddle for sprints while keeping resistance high enough to control the pedals.
To finish: sit back down, ease your cadence off and add a touch of resistance to let the flywheel wind down over a minute or two, then wait until the pedals have stopped completely before unstrapping or unclipping and stepping off.

A spin bike's flywheel is fixed directly to the pedals: as long as it's turning, the pedals keep driving your legs around and you cannot coast the way you would on a regular bike. To slow down, resist through the pedal stroke and wind the resistance up gradually instead of stopping your legs dead.
The resistance knob doubles as the emergency brake — on most bikes, pressing it down stops the flywheel almost instantly. Know where it is before your first hard effort, and save that press for a real emergency, because stopping the wheel dead can throw you forward.
Make sure your feet are securely strapped/clipped before standing to pedal.
If you run out of gas, get dizzy or lose your breath mid-session, sit down, drop the resistance and spin slowly until the flywheel stops before getting off; chest pain, dizziness or unusual breathlessness means stopping the session and getting checked.
Keep a light, not locked, grip on the handlebars.