The Structure Of An Indoor Cycling Class

If you have ever attended an indoor cycling class, you know the instructor makes it look easy and the music inspires you to work ever harder. This is only the beginning. An indoor cycling class takes planning, but, when done right, it fulfills this effortless appearance.

Setup

This segment should last about five minutes and is typically done before class starts. It allows you to adjust the bike to your liking and comfort. Instructors should make sure any new participants know how to adjust their seat and resistance for the class. They may go over any verbal cues for the class as well during this time.

Warm up

During this portion, you pedal on low resistance at a moderate cadence. Instructors can explain the workout plan for the class that day, whether it is intervals or endurance. Music should be appropriate for the warm up and the cue for different segments throughout the class.

Riding Techniques

The two basic riding techniques are seated and out of the saddle. Seated is more comfortable and typically better for beginners. Resistance can be adjusted in this position. You can do a seated climb with high resistance or use low resistance for seated pushups or alternating power legs.
When riding out of the saddle, use a wide hand grip and keep your butt off of the seat and your knees bent. From there you can do a standing hill with high resistance or standing road with moderate resistance. Another option is pop-ups, where you go from a seated to a standing position, keeping your resistance and cadence constant.

Training

The training portion should be 25 to 45 minutes long, depending on the length of the class and the goal for the session. According to American Aerobic Association International, this segment usually has five to eight stages for an endurance ride and eight to 12 stages for rides with more intervals or speed work. This is where you incorporate the various riding techniques.

Cool Down

The cool down portion should be no longer than 10 minutes and should incorporate some stretches off the bike. Gradually slow the cadence down and keep the resistance low in this final segment.