Status: ICI position statement
Audience: indoor cycling instructors, ICI members, studios, operators, employers, training providers, and riders
Purpose: To set out ICI’s position on choreography and non-cycling movements in indoor cycling sessions, with particular reference to rider control, cadence, resistance, stability, and safe contact with the bike
Audience: indoor cycling instructors, ICI members, studios, operators, employers, training providers, and riders
Purpose: To set out ICI’s position on choreography and non-cycling movements in indoor cycling sessions, with particular reference to rider control, cadence, resistance, stability, and safe contact with the bike
Executive Summary for Employers and Gym Managers
The Indoor Cycling Institute does not recommend the routine use of choreography or non-cycling movements that compromise rider control, stability, resistance, cadence, posture, or safe contact with the bike.
This includes movements such as tap-backs, bike press-ups, isolations, no-hands riding, high-speed standing work, and other movements that move the class away from controlled indoor cycling. These movements are not necessary for effective indoor cycling and may introduce avoidable risk, particularly in mixed-ability classes where instructors may not know each rider’s injury history, spinal integrity, joint health, confidence, or technical competence.
Indoor cycling can be musical, rhythmic, energetic, and engaging without requiring riders to perform movements that overload joints, strain tissues, reduce control, or interfere with safe use of the bike.
ICI’s position is that rhythm and music may support a class, but rider safety, control, appropriate resistance, safe cadence, and professional instruction must come first.
This includes movements such as tap-backs, bike press-ups, isolations, no-hands riding, high-speed standing work, and other movements that move the class away from controlled indoor cycling. These movements are not necessary for effective indoor cycling and may introduce avoidable risk, particularly in mixed-ability classes where instructors may not know each rider’s injury history, spinal integrity, joint health, confidence, or technical competence.
Indoor cycling can be musical, rhythmic, energetic, and engaging without requiring riders to perform movements that overload joints, strain tissues, reduce control, or interfere with safe use of the bike.
ICI’s position is that rhythm and music may support a class, but rider safety, control, appropriate resistance, safe cadence, and professional instruction must come first.
ICI’s position
The Indoor Cycling Institute’s position is that indoor cycling sessions should prioritise safe, controlled, purposeful cycling.
ICI does not recommend the routine use of tap-backs, bike press-ups, isolations, no-hands riding, high-speed standing work, or other non-cycling movements in general indoor cycling classes.
The concern is not that every rider will necessarily be harmed by every movement. The concern is that these movements are not necessary for effective indoor cycling and may introduce avoidable risk, particularly where riders are tired, new, underloaded, poorly set up, trying to keep up with music, or following instructions without understanding the effect on their own body.
In a group class, instructors usually do not know every rider’s medical history, injury history, spinal integrity, joint health, movement capacity, or technical competence. For that reason, movements that are not necessary for effective cycling and may compromise control should not be treated as routine or expected class content.
ICI does not recommend the routine use of tap-backs, bike press-ups, isolations, no-hands riding, high-speed standing work, or other non-cycling movements in general indoor cycling classes.
The concern is not that every rider will necessarily be harmed by every movement. The concern is that these movements are not necessary for effective indoor cycling and may introduce avoidable risk, particularly where riders are tired, new, underloaded, poorly set up, trying to keep up with music, or following instructions without understanding the effect on their own body.
In a group class, instructors usually do not know every rider’s medical history, injury history, spinal integrity, joint health, movement capacity, or technical competence. For that reason, movements that are not necessary for effective cycling and may compromise control should not be treated as routine or expected class content.
Indoor cycling bikes should be used as bikes
Indoor cycling bikes are designed for cycling.
They are not designed to be general exercise platforms, dance props, upper-body strength stations, or performance equipment.
This does not mean indoor cycling must be dull or purely mechanical. It can use music, atmosphere, rhythm, and variety. However, those elements should sit within the limits of safe cycling practice.
Movements should not interfere with:
They are not designed to be general exercise platforms, dance props, upper-body strength stations, or performance equipment.
This does not mean indoor cycling must be dull or purely mechanical. It can use music, atmosphere, rhythm, and variety. However, those elements should sit within the limits of safe cycling practice.
Movements should not interfere with:
- smooth pedalling;
- appropriate resistance;
- safe cadence;
- stable riding position;
- hand contact where needed;
- ability to brake or stop;
- rider awareness;
- instructor observation;
- safe transitions;
- clear coaching.
Choreography should not override control
Choreography becomes a problem when riders are encouraged to keep up with movement patterns at the expense of control.
This may happen when riders are trying to match the instructor, music, group timing, or choreography sequence while also managing cadence, resistance, body position, breathing, and fatigue.
Signs that choreography may be compromising control include:
This may happen when riders are trying to match the instructor, music, group timing, or choreography sequence while also managing cadence, resistance, body position, breathing, and fatigue.
Signs that choreography may be compromising control include:
- riders bouncing in the saddle;
- riders using too little resistance;
- unstable standing work;
- riders missing resistance or intensity cues;
- riders leaning heavily on the handlebars;
- feet being pulled by the pedals;
- riders struggling to slow down;
- riders appearing confused or unsafe;
- riders continuing movements despite poor technique;
- riders prioritising timing over control.
Tap-backs
ICI does not recommend the routine use of tap-backs in general indoor cycling classes.
Tap-backs require riders to move body position while pedalling, usually out of the saddle and often in time with music. This can compromise stability, posture, resistance use, cadence control, hand contact, and smooth pedalling.
They may also create unnecessary loading through the spine, hips, knees, shoulders, and wrists, particularly where riders are fatigued, underloaded, inexperienced, or trying to keep up with music or the group.
Instructors will not usually know each rider’s full injury history, spinal integrity, joint health, or movement capacity. For that reason, movements that are not necessary for effective cycling and may increase risk should not be treated as routine class content.
Where riders want variety, intensity, or rhythm, these can be achieved through safer cycling-based methods: cadence changes within appropriate ranges, resistance changes, seated and standing climbs, intervals, recovery, power work, and controlled rhythm riding.
Tap-backs require riders to move body position while pedalling, usually out of the saddle and often in time with music. This can compromise stability, posture, resistance use, cadence control, hand contact, and smooth pedalling.
They may also create unnecessary loading through the spine, hips, knees, shoulders, and wrists, particularly where riders are fatigued, underloaded, inexperienced, or trying to keep up with music or the group.
Instructors will not usually know each rider’s full injury history, spinal integrity, joint health, or movement capacity. For that reason, movements that are not necessary for effective cycling and may increase risk should not be treated as routine class content.
Where riders want variety, intensity, or rhythm, these can be achieved through safer cycling-based methods: cadence changes within appropriate ranges, resistance changes, seated and standing climbs, intervals, recovery, power work, and controlled rhythm riding.
Handlebar push-ups and upper-body exercises
ICI does not recommend handlebar push-ups or upper-body exercises performed while pedalling.
Indoor cycling bikes are designed for cycling. They are not designed to provide meaningful upper-body strength training during a ride.
Handlebar push-ups and similar movements may interfere with posture, breathing, hand contact, cadence, resistance, and rider control. They may also place unnecessary load through the wrists, shoulders, neck, spine, and upper body, particularly when performed repeatedly, quickly, or under fatigue.
If upper-body strength training is required, it should be delivered through appropriate off-bike exercise, not added to an indoor cycling session in a way that compromises safe riding.
Indoor cycling bikes are designed for cycling. They are not designed to provide meaningful upper-body strength training during a ride.
Handlebar push-ups and similar movements may interfere with posture, breathing, hand contact, cadence, resistance, and rider control. They may also place unnecessary load through the wrists, shoulders, neck, spine, and upper body, particularly when performed repeatedly, quickly, or under fatigue.
If upper-body strength training is required, it should be delivered through appropriate off-bike exercise, not added to an indoor cycling session in a way that compromises safe riding.
Isolations
ICI does not recommend the routine use of isolations in general indoor cycling classes.
Isolations usually ask riders to restrict natural upper-body movement while continuing to pedal. This may encourage unnecessary tension, altered technique, restricted breathing, excessive bracing, and misunderstanding of good cycling form.
They may also increase strain where riders are fatigued, heavily loaded, poorly set up, or trying to hold a rigid position without understanding why.
Indoor cycling should encourage controlled, efficient, stable movement, not artificial rigidity.
Isolations usually ask riders to restrict natural upper-body movement while continuing to pedal. This may encourage unnecessary tension, altered technique, restricted breathing, excessive bracing, and misunderstanding of good cycling form.
They may also increase strain where riders are fatigued, heavily loaded, poorly set up, or trying to hold a rigid position without understanding why.
Indoor cycling should encourage controlled, efficient, stable movement, not artificial rigidity.
No-hands riding and reduced hand contact
ICI does not recommend no-hands riding in general indoor cycling classes.
Removing hand contact reduces the rider’s ability to stabilise, control posture, respond to changes, and stop safely. It may also encourage riders to perform rather than ride with control.
This is especially inappropriate during:
Removing hand contact reduces the rider’s ability to stabilise, control posture, respond to changes, and stop safely. It may also encourage riders to perform rather than ride with control.
This is especially inappropriate during:
- standing work;
- high cadence;
- high intensity;
- transitions;
- fatigue;
- new rider participation;
- unfamiliar bike use;
- choreography;
- reduced lighting or poor visibility.
High-speed pedalling
ICI does not recommend high-speed standing work outside appropriate cadence and resistance control.
ICI recommends 60–85 RPM for standing or out-of-saddle riding in general indoor cycling instruction and 60-110 RPM in the seat. Riders should be given a realistic and appropriate cadence range or target; they should not be instructed to pedal as fast as they can.
Standing work requires adequate resistance, stable body position, suitable cadence, and controlled technique. High-speed standing work may increase bouncing, instability, excessive handlebar loading, poor technique, and loss of pedal control, particularly where resistance is too light.
Riders should always have the option to remain seated or reduce the cadence.
ICI recommends 60–85 RPM for standing or out-of-saddle riding in general indoor cycling instruction and 60-110 RPM in the seat. Riders should be given a realistic and appropriate cadence range or target; they should not be instructed to pedal as fast as they can.
Standing work requires adequate resistance, stable body position, suitable cadence, and controlled technique. High-speed standing work may increase bouncing, instability, excessive handlebar loading, poor technique, and loss of pedal control, particularly where resistance is too light.
Riders should always have the option to remain seated or reduce the cadence.
Rhythm-based classes
Rhythm-based indoor cycling can be enjoyable, engaging, and commercially popular.
ICI does not oppose the use of rhythm, music, or atmosphere. The concern is not rhythm itself. The concern is any class format that prioritises rhythm over safety, cadence, resistance, intensity, rider control, and clear instruction.
A rhythm-based class can still be professionally delivered if it respects safe cadence ranges, uses appropriate resistance, gives clear intensity guidance, supports modification, avoids unnecessary non-cycling movements, and keeps riders in control.
The issue is not whether the class uses music. The issue is whether riders are being coached safely and effectively.
ICI does not oppose the use of rhythm, music, or atmosphere. The concern is not rhythm itself. The concern is any class format that prioritises rhythm over safety, cadence, resistance, intensity, rider control, and clear instruction.
A rhythm-based class can still be professionally delivered if it respects safe cadence ranges, uses appropriate resistance, gives clear intensity guidance, supports modification, avoids unnecessary non-cycling movements, and keeps riders in control.
The issue is not whether the class uses music. The issue is whether riders are being coached safely and effectively.
Rider choice and opting out
Riders should be given clear permission to opt out of movements that feel unsafe, unsuitable, uncomfortable, or confusing.
They should be able to:
A movement should not be included simply because riders can choose not to do it. Instructors should programme responsibly in the first place.
They should be able to:
- remain seated;
- return to simple riding;
- reduce intensity;
- avoid choreography;
- use a lower cadence;
- take recovery;
- stop if needed.
A movement should not be included simply because riders can choose not to do it. Instructors should programme responsibly in the first place.
New riders and mixed-ability classes
Choreography and non-cycling movements carry additional concerns in new-rider and mixed-ability settings.
New riders may already be trying to understand bike set-up, braking, resistance, cadence, intensity, body position, and how to stop safely. Adding complex movements too soon may increase confusion and reduce control.
In mixed-ability classes, instructors should consider whether the least experienced riders can understand what is being asked and take part safely.
If a movement requires significant familiarity, coordination, confidence, joint tolerance, or technical control, it should not be assumed suitable for a general class.
New riders may already be trying to understand bike set-up, braking, resistance, cadence, intensity, body position, and how to stop safely. Adding complex movements too soon may increase confusion and reduce control.
In mixed-ability classes, instructors should consider whether the least experienced riders can understand what is being asked and take part safely.
If a movement requires significant familiarity, coordination, confidence, joint tolerance, or technical control, it should not be assumed suitable for a general class.
Instructor demonstration and modelling
Instructors should not demonstrate movements they would not want riders to copy.
If an instructor demonstrates no-hands riding, high-speed standing work, heavy choreography, bike press-ups, tap-backs, or isolations, riders may reasonably assume these practices are safe, expected, or desirable.
Instructor demonstration carries professional responsibility. It should model control, clarity, appropriate cadence, suitable resistance, and safe contact with the bike.
The instructor’s own performance should not become more important than rider safety.
If an instructor demonstrates no-hands riding, high-speed standing work, heavy choreography, bike press-ups, tap-backs, or isolations, riders may reasonably assume these practices are safe, expected, or desirable.
Instructor demonstration carries professional responsibility. It should model control, clarity, appropriate cadence, suitable resistance, and safe contact with the bike.
The instructor’s own performance should not become more important than rider safety.
Studios and class formats
Studios and operators should consider whether the class formats they offer are consistent with safe and professional indoor cycling practice.
A format should not be accepted simply because it is fashionable, popular, or commercially attractive.
Studios should review whether their class formats:
A format should not be accepted simply because it is fashionable, popular, or commercially attractive.
Studios should review whether their class formats:
- support safe cadence ranges;
- require appropriate resistance;
- allow riders to remain in control;
- give clear intensity guidance;
- support new riders;
- allow modification;
- avoid unnecessary loss of hand contact;
- avoid unstable or poorly justified movements;
- avoid unnecessary joint or spinal loading;
- allow instructors to observe and intervene.
ICI’s expectation
ICI’s position is that indoor cycling instructors and studios should not programme, demonstrate, or encourage movements that compromise rider control, stability, effective resistance, safe cadence, posture, or proper contact with the bike.
Where rhythm, choreography, or movement variety is used, it should remain secondary to safe and effective cycling.
Riders should be able to understand the ride, control the bike, modify when needed, and stop safely.
That is the foundation of professional indoor cycling instruction.
Where rhythm, choreography, or movement variety is used, it should remain secondary to safe and effective cycling.
Riders should be able to understand the ride, control the bike, modify when needed, and stop safely.
That is the foundation 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 Safety Standards for Indoor Cycling Sessions
ICI Cadence and Intensity Guidance
Indoor Cycling Instructor Scope of Practice
ICI New Rider Onboarding Standard
Use of Music in Indoor Cycling Sessions
Purpose-Led Session Design
Indoor Cycling: What Riders Should Expect
Together, these documents support ICI’s view that choreography and rhythm may support indoor cycling only where they do not compromise rider safety, control, and professional instruction.
It should be read alongside:
ICI Safety Standards for Indoor Cycling Sessions
ICI Cadence and Intensity Guidance
Indoor Cycling Instructor Scope of Practice
ICI New Rider Onboarding Standard
Use of Music in Indoor Cycling Sessions
Purpose-Led Session Design
Indoor Cycling: What Riders Should Expect
Together, these documents support ICI’s view that choreography and rhythm may support indoor cycling only where they do not compromise rider safety, control, and professional instruction.
Review note
This position statement will be reviewed and updated as practice, evidence and professional understanding evolve.
Further information:
ICI Safety Standards for Indoor Cycling Sessions
ICI Cadence and Intensity Guidance
Use of Music in Indoor Cycling Sessions
Purpose-Led Session Design
Position Statements.
Code of Conduct
Professional Standards
Further information:
ICI Safety Standards for Indoor Cycling Sessions
ICI Cadence and Intensity Guidance
Use of Music in Indoor Cycling Sessions
Purpose-Led Session Design
Position Statements.
Code of Conduct
Professional Standards
This position statement sits alongside the ICI Professional Standards and related guidance, including the Code of Conduct and other published Position Statements.
