Beginner's Guide
Everything You Need to Know Before Your First Class.
New to Dragonfly? This guide covers what to expect, what to bring, which class to start with, and how to get the most out of your first two weeks.
Starting something new is always a little uncomfortable — especially when it comes to fitness. At Dragonfly, most of our longest-standing members started where you are now: uncertain about what to expect, not sure if they'd keep up, maybe a little nervous about walking into a room full of people who look like they know what they're doing.
They stayed because the community is welcoming, the coaching is real, and the format actually works. This guide is everything we'd tell you if you walked in today.
Your First Week
How to Get Started
Claim the Trial
The $40 2-Week Trial gives you unlimited access to all cycling and strength classes for two weeks. It's specifically designed to give you enough time to build a routine and decide if membership is right for you.
Pick Your First Class
Most beginners start with Indoor Cycling — it's low-impact, self-paced, and you feel the community energy immediately. Check the schedule and pick a time that works. Aim for a morning or early evening slot if your schedule allows.
Arrive Early
For your first class, arrive 10–15 minutes before the start time. Walk in, tell the front desk it's your first class, and let them take it from there. We'll get you set up, show you the ropes, and make sure you know what to expect.
Go Easier Than You Think You Should
The most common beginner mistake: starting too hard in the first 10 minutes. You control your own resistance. Start easier, stay consistent, and build intensity as you get comfortable. The class will challenge you regardless.
Come Back
The second class is easier. The third is when you start to feel the rhythm. The first two weeks are about building the habit. After that, momentum does most of the work.
Common Questions
Beginner FAQ
Do I need experience to join?
No experience is needed. Every class at Dragonfly is designed to scale to your level. You control the resistance in cycling and the weight in strength training. Our instructors will help you dial in the right starting point.
What should I bring to my first class?
Bring water (at least 20 oz — you will sweat), a small towel, and workout clothes that are comfortable for cardio. We offer cycling shoe rentals at $3 per class. If you have your own cycling shoes with SPD or LOOK DELTA cleats, bring those.
What time should I arrive?
For your first class, arrive 10–15 minutes early. We'll check you in, get you set up on a bike, and make sure you understand what to expect before the room fills up.
Which class should I start with?
Most beginners start with Indoor Cycling — it's low-impact, self-paced, and you get the full community experience right away. Strength Training is a great second option if you prefer ground-based work. Talk to us at the front desk and we'll help you pick.
How does the $40 trial work?
The $40 two-week trial gives you unlimited access to all classes for 14 days. It's for new members only. You can take as many cycling and strength classes as you want. At the end of two weeks, you decide if you want to become a member.
What if I get tired during class?
Keep your legs moving at a low resistance. Taking a rest by stopping completely is harder on your body than a slow, easy spin or light movement. Every class is coached — your instructor will notice and help you adjust.
How sore will I be after my first class?
Probably sore, especially in your legs and core. Delayed onset muscle soreness typically peaks 24–48 hours after a class. It diminishes significantly after your second and third sessions as your body adapts. Stay hydrated, eat enough protein, and come back — the soreness curve flattens fast.
Can I do a class if I have a knee injury?
Cycling is very low-impact and often recommended for knee recovery. That said, every injury is different — let your instructor know before class and they'll help you modify appropriately. For significant injuries, check with your doctor first.
How often should I come?
Two to three times per week is the sweet spot for most people. Enough to build the habit and see consistent progress, not so much that you burn out. During your two-week trial, try at least three classes so you can get a real feel for the community and format.
What do people wear?
Moisture-wicking tops and fitted leggings or shorts. Avoid loose-fitting pants or shorts — they can catch on the bike or bunch during movement. Padded cycling shorts make a big difference if you're doing multiple classes per week, but aren't required.
Still have questions?
2 Weeks. Unlimited Classes.
Stop Thinking. Start Moving.
The $40 2-Week Trial gives you 2 weeks of unlimited cycling, strength, and more. New members only — start any day that works.
4455 Van Nuys Blvd, Sherman Oaks, CA 91403 · (818) 325-8900