For an experienced cycle instructor, creating the ultimate indoor cycling class involves time, creativity and the strategic design to prevent injury and boredom. Ultimately the goal is to keep the workout exciting and fresh-engaging encouraging to strive for maximum calorie burn.
Speed Work
One of the most fun elements of this exercise is speed work. Typically speed work is done on "flats" and runs two to three minutes accompanied by a fast, exciting song. Generally speed work begins with a 30-second warm up and speed is slowly increased. Speed work is done with light resistance, but not with no resistance; this isn't an effective workout. After the speed increase, begin the speed interval. Intervals can vary from 15 to 30 seconds and should be maximum speed and exertion. The speed interval is always followed by a rest interval of equal or slightly more time.
Hills
Hills are done at a slower pace with increased resistance. Some hills can be done sitting, while others are more effective standing up in the saddle. Slow songs with strong beats can provide a baseline speed for members as hills are supposed to be performed slowly and methodically. There are many unique ways to present hills; a challenging element is the two- to three-minute slow hill climb followed by a fast flat for recovery.
Group Intervals
Set the class up in group intervals. Classes can be split down the middle, with one side being Group 1 and the other Group 2. Group 1 can perform a 30-second speed interval while Group 1 climbs a 30-second moderate hill, then the groups can switch for an additional 30 seconds. Groups can also engage in races against each other to see which is faster, promoting a healthy competition within the class.
Up Downs
Up downs can finish off the class by using fast-paced hills to increase the heart rate and utilize the legs. An effective routine would be 16 counts up, 16 counts down then eight up, eight down, and four up and four down. Depending on the beats per minute of the music, two up and two down can also be done. Use discretion and experience to determine if that's appropriate.
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