Status: ICI position statement
Replaces: Cadence, resistance and rider safety
Audience: indoor cycling instructors, ICI members, studios, operators, employers, training providers, and riders
Purpose: To set out ICI’s position that cadence and resistance should be coached together to support safe, controlled, and effective indoor cycling
Replaces: Cadence, resistance and rider safety
Audience: indoor cycling instructors, ICI members, studios, operators, employers, training providers, and riders
Purpose: To set out ICI’s position that cadence and resistance should be coached together to support safe, controlled, and effective indoor cycling
Executive Summary for Employers and Gym Managers
The Indoor Cycling Institute’s position is that cadence and resistance should be coached together, not treated as separate or optional features of an indoor cycling class.
Cadence describes how quickly the rider turns the pedals. Resistance affects the force required to turn them and helps the rider stay connected to the bike. When cadence is too high, resistance is too light, or the two are poorly matched, riders may bounce, lose stability, rely on momentum, or lose control of the pedals.
ICI recommends cadence ranges of 60–110 RPM for seated riding and 60–85 RPM for standing or out-of-saddle riding as best practice for general indoor cycling instruction.
Rider control should always take priority over speed, choreography, music, competition, or keeping up with the group.
Cadence describes how quickly the rider turns the pedals. Resistance affects the force required to turn them and helps the rider stay connected to the bike. When cadence is too high, resistance is too light, or the two are poorly matched, riders may bounce, lose stability, rely on momentum, or lose control of the pedals.
ICI recommends cadence ranges of 60–110 RPM for seated riding and 60–85 RPM for standing or out-of-saddle riding as best practice for general indoor cycling instruction.
Rider control should always take priority over speed, choreography, music, competition, or keeping up with the group.
ICI’s position
The Indoor Cycling Institute’s position is that cadence and resistance are central to safe and effective indoor cycling instruction.
They should not be taught casually, vaguely, or separately. A rider’s foot speed must make sense in relation to the resistance being used, the riding position, the purpose of the effort, the rider’s ability, and the need to remain in control.
An instructor should not simply tell riders to pedal faster, ride on the beat, or turn the resistance until it feels hard. They should give clear guidance that helps riders understand how to ride safely and effectively.
They should not be taught casually, vaguely, or separately. A rider’s foot speed must make sense in relation to the resistance being used, the riding position, the purpose of the effort, the rider’s ability, and the need to remain in control.
An instructor should not simply tell riders to pedal faster, ride on the beat, or turn the resistance until it feels hard. They should give clear guidance that helps riders understand how to ride safely and effectively.
Cadence and resistance work together
Cadence and resistance are closely connected.
A cadence that may be safe and effective with suitable resistance can become unstable or unsafe when resistance is too light. A resistance that may be appropriate at a lower cadence may be unsuitable if riders are asked to pedal faster than they can control.
Resistance is not only a training variable. It is also a safety variable.
Appropriate resistance helps riders:
A cadence that may be safe and effective with suitable resistance can become unstable or unsafe when resistance is too light. A resistance that may be appropriate at a lower cadence may be unsuitable if riders are asked to pedal faster than they can control.
Resistance is not only a training variable. It is also a safety variable.
Appropriate resistance helps riders:
- stay connected to the pedals;
- avoid excessive bouncing;
- maintain smooth pedalling;
- remain stable in the saddle;
- support standing work;
- control changes in speed;
- reduce the risk of being pulled by the pedals.
Recommended cadence ranges
ICI recommends the following cadence ranges as best practice for general indoor cycling instruction:
Seated riding: 60–110 RPM
Standing or out-of-saddle riding: 60–85 RPM
These ranges are intended to support controlled, stable, and effective riding in most class settings.
Cadences outside these ranges should not be used as routine class programming. Where an instructor chooses to work outside these ranges, there should be a clear, defensible reason, and rider control must remain the priority.
Instructors should avoid programming or encouraging cadences that compromise control, stability, technique, resistance use, or safe contact with the bike.
Seated riding: 60–110 RPM
Standing or out-of-saddle riding: 60–85 RPM
These ranges are intended to support controlled, stable, and effective riding in most class settings.
Cadences outside these ranges should not be used as routine class programming. Where an instructor chooses to work outside these ranges, there should be a clear, defensible reason, and rider control must remain the priority.
Instructors should avoid programming or encouraging cadences that compromise control, stability, technique, resistance use, or safe contact with the bike.
Seated riding
Seated riding allows a wider cadence range than standing work because the rider has more support from the saddle.
However, seated riding still requires control. A high seated cadence should not mean uncontrolled spinning, bouncing, or relying on momentum.
If riders are bouncing in the saddle, struggling to maintain smooth pedal control, or pedalling faster than they can manage, the instructor should adjust the coaching. This may mean reducing cadence, adding suitable resistance, changing the purpose of the section, or giving recovery.
However, seated riding still requires control. A high seated cadence should not mean uncontrolled spinning, bouncing, or relying on momentum.
If riders are bouncing in the saddle, struggling to maintain smooth pedal control, or pedalling faster than they can manage, the instructor should adjust the coaching. This may mean reducing cadence, adding suitable resistance, changing the purpose of the section, or giving recovery.
Standing or out-of-saddle riding
Standing or out-of-saddle riding requires particular care.
When a rider stands, they need enough resistance to support body weight, stabilise the pedal stroke, and maintain control. Standing work at excessive cadence or with too little resistance can make riders unstable and increase the risk of loss of control.
Standing work should not be used as a performance trick or as a way to make a class feel harder without regard to safety.
Riders should always be able to remain seated if standing work is unsuitable, uncomfortable, or unsafe for them.
When a rider stands, they need enough resistance to support body weight, stabilise the pedal stroke, and maintain control. Standing work at excessive cadence or with too little resistance can make riders unstable and increase the risk of loss of control.
Standing work should not be used as a performance trick or as a way to make a class feel harder without regard to safety.
Riders should always be able to remain seated if standing work is unsuitable, uncomfortable, or unsafe for them.
Rider control must come first
Rider control should be the non-negotiable priority.
A rider should be able to:
Speed, rhythm, choreography, competition, or group energy should never be valued above control.
A rider should be able to:
- maintain smooth pedalling;
- stay stable in the saddle or out of the saddle;
- keep appropriate contact with the bike;
- slow down when asked;
- stop safely;
- avoid being pulled by the pedals;
- understand what to do if the effort becomes unsafe or unmanageable.
Speed, rhythm, choreography, competition, or group energy should never be valued above control.
Music and cadence
Music can be a useful teaching tool. It can support rhythm, energy, atmosphere, and class structure.
However, music should not dictate unsafe cadence.
If the beat of the music would require riders to pedal too fast, especially out of the saddle, the instructor should modify the instruction. This may mean asking riders to ride every other beat, choosing different music, changing the section purpose, or using the music for atmosphere rather than direct cadence matching.
Riding to music can be effective. Riding unsafely because of music is not good instruction.
However, music should not dictate unsafe cadence.
If the beat of the music would require riders to pedal too fast, especially out of the saddle, the instructor should modify the instruction. This may mean asking riders to ride every other beat, choosing different music, changing the section purpose, or using the music for atmosphere rather than direct cadence matching.
Riding to music can be effective. Riding unsafely because of music is not good instruction.
Bikes without cadence displays
Not all indoor cycles display cadence. This does not remove the instructor’s responsibility to coach foot speed.
Where cadence is not displayed, instructors should still provide meaningful guidance. This may include music tempo, demonstration, verbal cues, descriptive language, perceived effort, and the instructor’s own cadence awareness. Use of a cadence meter on the instructor bike is recommended.
Riders should not be left to guess entirely. They should know whether they are being asked to pedal slowly, steadily, quickly, or near the upper end of an appropriate range.
Where cadence is not displayed, instructors should still provide meaningful guidance. This may include music tempo, demonstration, verbal cues, descriptive language, perceived effort, and the instructor’s own cadence awareness. Use of a cadence meter on the instructor bike is recommended.
Riders should not be left to guess entirely. They should know whether they are being asked to pedal slowly, steadily, quickly, or near the upper end of an appropriate range.
Signs that cadence and resistance are not being managed well
Instructors should watch for signs that cadence, resistance, or rider control may be inappropriate.
These include:
These include:
- bouncing in the saddle;
- feet being pulled by the pedals;
- riders unable to slow down promptly;
- unstable standing work;
- excessive upper-body movement;
- leaning heavily on the handlebars;
- riders appearing confused by cadence or resistance cues;
- riders using very light resistance during high cadence work;
- riders trying to keep up while losing technique;
- repeated loss of rhythm or pedal control.
Poor practice
ICI does not support indoor cycling instruction that routinely encourages riders to pedal without adequate control.
Poor practice may include:
Poor practice may include:
- encouraging excessive cadence;
- encouraging high-speed standing work without suitable resistance;
- allowing riders to bounce heavily without correction;
- using music tempo without regard to safe cadence;
- treating loss of control as normal or amusing;
- failing to explain resistance;
- leaving riders to guess foot speed;
- prioritising choreography over control;
- asking riders to keep up regardless of technique;
- ignoring obvious signs of unsafe riding.
ICI’s expectation
ICI expects indoor cycling instructors to programme and coach cadence and resistance with care.
Instructors should be able to explain why a cadence is being used, how resistance should feel, what the rider should experience, and how the work supports the purpose of the session.
They should be willing to correct or modify the session where riders are not in control.
This is part of professional indoor cycling instruction.
Instructors should be able to explain why a cadence is being used, how resistance should feel, what the rider should experience, and how the work supports the purpose of the session.
They should be willing to correct or modify the session where riders are not in control.
This is part of professional indoor cycling instruction.
Relationship to ICI professional standards
This position statement sits alongside the ICI Professional Standards Framework.
It should be read alongside:
ICI Cadence and Intensity Guidance
ICI Safety Standards for Indoor Cycling Sessions
Indoor Cycling Instructor Scope of Practice
ICI New Rider Onboarding Standard
Indoor Cycling: What Riders Should Expect
Together, these documents support ICI’s view that cadence and resistance should be coached together to support safe, controlled, and effective indoor cycling.
It should be read alongside:
ICI Cadence and Intensity Guidance
ICI Safety Standards for Indoor Cycling Sessions
Indoor Cycling Instructor Scope of Practice
ICI New Rider Onboarding Standard
Indoor Cycling: What Riders Should Expect
Together, these documents support ICI’s view that cadence and resistance should be coached together to support safe, controlled, and effective indoor cycling.
Review note
This position statement will be reviewed and updated as practice, evidence and professional understanding evolve.
Further information:
Further information:
This position statement sits alongside the ICI Professional Standards and related guidance, including the Code of Conduct and other published Position Statements.
