Teaching Indoor Cycling Classes
How do I structure an indoor cycling class?
A well-structured indoor cycling class includes a warm-up, a main workout with varied intensity, recovery periods, and a cooldown. The session should balance endurance, strength, and speed work while keeping participants engaged with clear coaching cues and music. This is taught in depth in our instructor courses, but advanced session design is also available as a standalone CPD course here: https://learn.indoorcyclinginstitute.com/collections/cpd
How long should an indoor cycling class be?
Most indoor cycling classes last between 30 to 60 minutes. A 45-minute session is common, including a 5–10 minute warm-up, a 30–40 minute main workout, and a 5–10 minute cooldown. Class length may vary based on the training goal and participant level. This is taught in depth in our instructor courses, but advanced session design is also available as a standalone CPD course here: https://learn.indoorcyclinginstitute.com/collections/cpd
What are the best warm-up and cool-down exercises for indoor cycling?
A good warm-up includes 10-15 minutes of light pedalling, gradually increasing resistance and cadence. Usually a warm up will feature lower intensity intervals introducing the main body. The cooldown should involve slower pedalling with reduced resistance, followed by gentle stretching for key muscles like quadriceps, hamstrings, and glutes. Check out our CPD courses here: https://learn.indoorcyclinginstitute.com/collections/cpd
How do I create an engaging playlist for my class?
To create an engaging playlist, match the tempo and energy of songs to different phases of the workout. Use high-energy tracks for sprints and climbs, and upbeat familiar songs for warm-ups and chilled tracks for cooldowns. Ensure smooth transitions and consider licensing rules when using music in public classes. Find out more here: https://www.indoorcyclinginstitute.com/resources/how-to-create-an-engaging-playlist-for-your-indoor-cycling-class
Can I use copyrighted music in my indoor cycling class?
You can use copyrighted music, but you must have the proper licenses. Many gyms have music licensing agreements, or you can use platforms like PPL/PRS (UK) or ASCAP/BMI (US). Alternatively, royalty-free music options are available for instructors teaching independently.
How do I teach different fitness levels in one class?
To coach all fitness levels effectively, use RPE (Rate of Perceived Exertion), heart rate zones, or percentage of Functional Threshold Power (FTP) so each rider works at the right intensity for them. Avoid vague cues like "two turns up" or "gears 7-9", as resistance varies between bikes and individuals. Encourage riders to listen to their bodies and adjust effort accordingly. Check out our CPD courses on session design and cueing here: https://learn.indoorcyclinginstitute.com/collections/cpd
What are the best motivational techniques for leading a class?
Effective motivation includes clear coaching cues, positive reinforcement, goal setting, and energetic delivery. Use eye contact, name recognition, and encouraging language to connect with riders. A well-structured class and an inspiring playlist also enhance motivation. Check out our CPD courses on session design and cueing here: https://learn.indoorcyclinginstitute.com/collections/cpd
How do I correct cycling form during a class?
To correct cycling form, give clear verbal cues on posture, hand positioning, and pedal technique. If necessary, offer visual demonstrations or brief one-on-one adjustments. Focus on a strong core, relaxed shoulders, and even pedal strokes to prevent discomfort and improve performance. Check out our courses on cueing and instructing off the bike here: https://learn.indoorcyclinginstitute.com/collections/cpd
How do I prevent injuries in my indoor cycling classes?
Prevent injuries by ensuring proper bike setup, maintaining good form, and including adequate warm-ups and cooldowns. Encourage correct resistance use to avoid joint strain, and provide clear coaching to prevent poor posture or overuse injuries. Check out our course on avoiding rider injury here: https://learn.indoorcyclinginstitute.com/collections/cpd
What are the best interval training workouts for indoor cycling?
Some of the best interval workouts include pyramid intervals (gradually increasing and decreasing intensity), and HIIT (high-intensity bursts with recovery). Structured interval sessions improve endurance, power, and calorie burn while keeping classes dynamic and engaging. You can find great ones by going to the free Intelligent Cycling app and following ‘ICI Angela Reed-Fox' for over a thousand sessions ready to ride and instruct (with playlists!)
Should I teach on or off the bike?
You can teach both on and off the bike, depending on the class dynamic. Staying on the bike helps demonstrate form and pacing, while getting off allows for better coaching, corrections, and motivation. A balance of both can enhance engagement and instruction quality. You can find out more with our CPD course on instructing off the bike here: https://learn.indoorcyclinginstitute.com/collections/cpd
How can I improve my voice projection as an instructor?
To improve voice projection, use diaphragmatic breathing, maintain good posture, and articulate clearly. A headset microphone can help amplify your voice without straining. Practice varying tone and pace to keep instructions engaging and easy to follow. You can find out more about our CPD courses on delivery and cueing here: https://learn.indoorcyclinginstitute.com/collections/cpd
What are the best cueing techniques for indoor cycling?
Effective cueing includes verbal cues (clear instructions on form, effort, and cadence), visual cues (demonstrating posture and hand positions), and motivational cues (encouraging riders with energy and focus). Timing your cues with music beats can also enhance class flow. You can find out more about our CPD courses on delivery and cueing here: https://learn.indoorcyclinginstitute.com/collections/cpd
How do I adjust class intensity for beginners vs. advanced riders?
Use scalable intensity by providing resistance and cadence options for different fitness levels. Encourage beginners to focus on steady efforts while allowing advanced riders to push harder. RPE (Rate of Perceived Exertion) and heart rate zones help individuals personalise their workout. Up your skills with our CPD courses – check out our course on cueing here: https://learn.indoorcyclinginstitute.com/collections/cpd
How can I keep my classes fun and engaging?
Vary your class structure, use energising music, and incorporate challenges like sprints or climbs. Engaging storytelling, interactive coaching, and themed rides can add excitement. Keeping energy high and building a strong instructor-rider connection also makes classes more enjoyable. Find out more here: https://www.indoorcyclinginstitute.com/resources/how-to-keep-your-indoor-cycling-classes-fun-and-engaging
How do I manage a large group class effectively?
For large classes, use clear, concise instructions and ensure everyone can see and hear you. Use a microphone, strong cueing, and consistent eye contact to maintain control. Pre-class bike setup checks and structured progressions help keep the session smooth and organised.
What are some good coaching phrases for indoor cycling?
Effective coaching phrases include:
- “Find your rhythm and own it!” (Cadence control)
- “Add resistance—you should feel the road beneath you.” (Strength cue)
- “Push past your limits—you’re stronger than you think!” (Motivation)
- “Breathe deep, stay focused, and keep moving.” (Endurance encouragement)
- “This is your ride—make it count!” (Engagement)
Should I use heart rate training in my classes?
Heart rate training can be a valuable tool, helping riders gauge intensity and improve performance. If using it, ensure participants understand their target heart rate zones. Not all riders have heart rate monitors, so also incorporate RPE (Rate of Perceived Exertion) as an alternative.
How do I handle injuries or emergencies in class?
Stay calm, stop the class if necessary, and assess the situation. If it’s minor, help the participant safely exit. For serious injuries, follow gym emergency protocols and call for medical assistance. Having first aid training and knowing gym procedures is essential for instructors. Check out our course on avoiding rider injury here: https://learn.indoorcyclinginstitute.com/collections/cpd
How can I add upper-body workouts to an indoor cycling class?
Upper-body engagement can be added through controlled core activation, proper posture, and optional off-bike strength work. Avoid unsafe moves like handlebar push-ups while riding. If incorporating weights, do this off-bike, and ensure movements are controlled and biomechanically sound.