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Read the Cadence and Intensity Guidance
Back to Professional Standards Framework
Read the Scope of Practice
Read the Cadence and Intensity Guidance
Status: ICI public guidance
Audience: Indoor cycling riders, new riders, studios, instructors, and anyone wanting to understand what good indoor cycling instruction should include
Purpose: To help riders recognise safe, clear, and professional indoor cycling instruction
Audience: Indoor cycling riders, new riders, studios, instructors, and anyone wanting to understand what good indoor cycling instruction should include
Purpose: To help riders recognise safe, clear, and professional indoor cycling instruction
A good indoor cycling class should be safe, clear, purposeful, and well-coached.
Indoor cycling can be enjoyable, challenging, and effective, but riders should not be left guessing how to use the bike, how fast to pedal, how much resistance to use, or what to do if they feel unsafe or unwell.
This guide explains what riders should reasonably expect from an indoor cycling instructor. It is part of the Indoor Cycling Institute’s wider Professional Standards Framework, which supports good practice in indoor cycling instruction.
Indoor cycling can be enjoyable, challenging, and effective, but riders should not be left guessing how to use the bike, how fast to pedal, how much resistance to use, or what to do if they feel unsafe or unwell.
This guide explains what riders should reasonably expect from an indoor cycling instructor. It is part of the Indoor Cycling Institute’s wider Professional Standards Framework, which supports good practice in indoor cycling instruction.
1. You should be helped to set up the bike
A good instructor or studio should make sure riders know how to set up the bike safely.
This is especially important if you are new to indoor cycling, new to a studio, using a different type of bike, or returning after a break.
You should be given guidance on:
Bike set-up affects comfort, control, and safety. It is not just a matter of preference.
This is especially important if you are new to indoor cycling, new to a studio, using a different type of bike, or returning after a break.
You should be given guidance on:
- saddle height;
- saddle position;
- handlebar height;
- handlebar reach, where adjustable;
- how to use pedals, straps, or cleats;
- how to check that the bike feels stable and secure.
Bike set-up affects comfort, control, and safety. It is not just a matter of preference.
2. You should know how to stop safely
Before taking part, you should know how to slow down and stop the bike safely.
Many indoor cycles have a flywheel and pedal system that may continue moving if you suddenly stop applying force. This can surprise new riders.
A good instructor or studio will explain:
Many indoor cycles have a flywheel and pedal system that may continue moving if you suddenly stop applying force. This can surprise new riders.
A good instructor or studio will explain:
- where the brake or emergency stop is;
- how to use it;
- how to slow the pedals safely;
- what to do if you feel out of control.
3. You should understand resistance
Resistance is the load on the bike. It affects how much force you need to apply to turn the pedals.
Resistance is not only there to make your session more effective, it also helps you stay connected to the bike and remain in control.
Too little resistance can make you bounce, feel unstable, or lose control of the pedals, especially at higher speeds or when riding out of the saddle.
A good instructor should explain how to increase and decrease resistance, and should give clear guidance on how the resistance should feel.
You should not be left with vague instructions such as 'turn it up' if you do not understand what that means.
Resistance is not only there to make your session more effective, it also helps you stay connected to the bike and remain in control.
Too little resistance can make you bounce, feel unstable, or lose control of the pedals, especially at higher speeds or when riding out of the saddle.
A good instructor should explain how to increase and decrease resistance, and should give clear guidance on how the resistance should feel.
You should not be left with vague instructions such as 'turn it up' if you do not understand what that means.
4. You should be given clear cadence guidance
Cadence means how quickly you turn the pedals. It is measured in RPM, or revolutions per minute.
If your bike does not show cadence, the instructor should still give guidance on foot speed. This might be done through music tempo, demonstration, verbal cues, or simple descriptions such as slow, steady, controlled, quicker, or fast but smooth.
ICI recommends the following cadence ranges as best practice for general indoor cycling:
Seated riding: 60–110 RPM
Standing or out-of-saddle riding: 60–85 RPM
You do not need to memorise these ranges as a rider, but you should expect your instructor to understand them and to avoid asking the class to ride in ways that feel uncontrolled or unsafe.
Faster is not automatically better. Good indoor cycling should feel controlled, not frantic.
Cadence, Resistance and Rider Control
If your bike does not show cadence, the instructor should still give guidance on foot speed. This might be done through music tempo, demonstration, verbal cues, or simple descriptions such as slow, steady, controlled, quicker, or fast but smooth.
ICI recommends the following cadence ranges as best practice for general indoor cycling:
Seated riding: 60–110 RPM
Standing or out-of-saddle riding: 60–85 RPM
You do not need to memorise these ranges as a rider, but you should expect your instructor to understand them and to avoid asking the class to ride in ways that feel uncontrolled or unsafe.
Faster is not automatically better. Good indoor cycling should feel controlled, not frantic.
Cadence, Resistance and Rider Control
5. You should be told how hard to pedal
A good instructor should explain the intended intensity of each part of the class.
Intensity means how demanding the work is. It may be guided using:
You should not be sent repeatedly into efforts with no clear idea of how hard you are meant to work, how long the effort lasts, or if recovery follows.
Good coaching might sound like:
Intensity means how demanding the work is. It may be guided using:
- rate of perceived exertion – a scale of 1-10 where 1 is the easiest you can pedal, and 10 is the hardest possible.
- heart rate;
- power or FTP zones;
- clear descriptive cues;
You should not be sent repeatedly into efforts with no clear idea of how hard you are meant to work, how long the effort lasts, or if recovery follows.
Good coaching might sound like:
- 'We're climbing in the seat at 70rpm for 1 minute. It should feel like a 6 out of 10 climb.'
- 'This should feel strong but sustainable.'
- 'You should be working hard, but able to repeat this effort.'
- 'This is recovery. Keep the pedals moving, but let your breathing settle.'
- 'Stay controlled. If you are bouncing, add some resistance.'
6. You should not be pushed to keep up at any cost
A good class should challenge you, but it should not pressure you to ride unsafely.
You should not feel that you have to match the instructor, match another rider, chase the music, or keep up with the group if doing so means you lose control.
You should be able to:
A good instructor should make this clear, especially for new riders.
You should not feel that you have to match the instructor, match another rider, chase the music, or keep up with the group if doing so means you lose control.
You should be able to:
- remain seated;
- reduce intensity;
- take recovery;
- slow down;
- use a lower effort level;
- stop if needed.
A good instructor should make this clear, especially for new riders.
7. You should be properly warmed up
A good indoor cycling class includes a suitable warm-up.
The warm-up helps prepare your body for the main session, so you are not thrown straight into high-intensity work before you have had time to settle, understand the bike, prepare your body and build effort gradually.
Ensure you arrive early if you’re new; if you arrive late, you may have missed the warm-up and safety guidance. In that case, the instructor or studio should make sure you can still join safely. If you cannot be safely set up, briefed, and warmed up, you may not join that session.
The warm-up helps prepare your body for the main session, so you are not thrown straight into high-intensity work before you have had time to settle, understand the bike, prepare your body and build effort gradually.
Ensure you arrive early if you’re new; if you arrive late, you may have missed the warm-up and safety guidance. In that case, the instructor or studio should make sure you can still join safely. If you cannot be safely set up, briefed, and warmed up, you may not join that session.
8. You should be given a proper cool-down
A good class includes a suitable cool-down at the end.
The end of the class should not be abrupt or chaotic. Riders should be guided to reduce intensity, slow the pedals, lower effort, and finish in control. You should also be given time to stop safely before getting off the bike.
You should then ease into some stretches. A proper cool down helps with recovery and reducing muscle soreness. It is strongly recommended that you do not leave the class before the end of the session.
The end of the class should not be abrupt or chaotic. Riders should be guided to reduce intensity, slow the pedals, lower effort, and finish in control. You should also be given time to stop safely before getting off the bike.
You should then ease into some stretches. A proper cool down helps with recovery and reducing muscle soreness. It is strongly recommended that you do not leave the class before the end of the session.
9. The instructor should monitor the room
A good instructor should not simply ride at the front and hope everyone follows.
They should observe the class and look for signs that riders are struggling, confused, unstable, or out of control.
Signs that a rider may need help include:
They should observe the class and look for signs that riders are struggling, confused, unstable, or out of control.
Signs that a rider may need help include:
- bouncing in the saddle;
- pedalling faster than they can control;
- riding with too little resistance;
- struggling to slow down;
- looking unstable out of the saddle;
- leaning heavily on the handlebars;
- appearing unwell;
- appearing unsure what to do.
10. New riders should receive extra guidance
If you are new to indoor cycling, you should be treated as someone who needs proper guidance.
Previous attendance at another studio should not be treated as proof that you know how to set up the bike, use resistance, control cadence, or stop safely.
Many riders attend indoor cycling classes for a long time without ever being properly taught these things. A good instructor will not assume.
As a new rider, you should be helped to understand:
Previous attendance at another studio should not be treated as proof that you know how to set up the bike, use resistance, control cadence, or stop safely.
Many riders attend indoor cycling classes for a long time without ever being properly taught these things. A good instructor will not assume.
As a new rider, you should be helped to understand:
- bike set-up;
- the brake or emergency stop;
- resistance;
- cadence or foot speed;
- how to stop safely;
- how to reduce intensity;
- what to do if you feel unwell, unsafe, or unable to continue.
11. Late arrivals should be handled safely and considerately
Studios have different policies on late arrivals. Some may not allow riders to join once the class has started. Others may allow it.
If late arrivals are allowed, the rider should still be safely onboarded. They should not simply be waved onto a bike and expected to join the class at the current intensity.
A late rider may have missed:
If late arrivals are allowed, the rider should still be safely onboarded. They should not simply be waved onto a bike and expected to join the class at the current intensity.
A late rider may have missed:
- bike set-up guidance;
- the brake explanation;
- resistance guidance;
- the warm-up;
- the early intensity cues;
- important safety information.
12. You should be able to ask questions
A good studio or instructor should make it possible for riders to ask questions.
You should be able to ask about bike set-up, resistance, cadence, effort levels, staying seated, taking recovery, or what to do if something does not feel right.
In a busy class, the instructor may not be able to have a conversation during the session. However, questions should be welcomed before or after class, and riders should be encouraged to ask.
You should be able to ask about bike set-up, resistance, cadence, effort levels, staying seated, taking recovery, or what to do if something does not feel right.
In a busy class, the instructor may not be able to have a conversation during the session. However, questions should be welcomed before or after class, and riders should be encouraged to ask.
13. You should be treated respectfully
Good instruction is not humiliation, pressure, or shouting for its own sake.
An instructor may be energetic, encouraging, firm, or lively, but they should still treat riders with respect.
You should not be mocked for needing help, taking recovery, staying seated, reducing intensity, or stopping.
Riders differ in fitness, confidence, experience, health, and training goals. A good instructor should support effort without pressuring riders to ignore safety or personal limits.
An instructor may be energetic, encouraging, firm, or lively, but they should still treat riders with respect.
You should not be mocked for needing help, taking recovery, staying seated, reducing intensity, or stopping.
Riders differ in fitness, confidence, experience, health, and training goals. A good instructor should support effort without pressuring riders to ignore safety or personal limits.
14. The class should have a clear purpose
A good indoor cycling class should make sense.
It does not need to be complicated, but it should have a structure. The instructor should know whether the class is focused on endurance, intervals, hills, power, technique, recovery, rhythm, or general fitness. The work and recovery should fit the purpose of the class.
A class should not feel like a random collection of songs, sprints, climbs, and instructions with no clear reason behind them. Purposeful does not mean dull. It means the instructor understands what they are asking riders to do and why.
It does not need to be complicated, but it should have a structure. The instructor should know whether the class is focused on endurance, intervals, hills, power, technique, recovery, rhythm, or general fitness. The work and recovery should fit the purpose of the class.
A class should not feel like a random collection of songs, sprints, climbs, and instructions with no clear reason behind them. Purposeful does not mean dull. It means the instructor understands what they are asking riders to do and why.
15. The bike should be used as a bike
Indoor cycling can use music, atmosphere, and group energy, but the bike should still be treated as a bike.
Movements or choreography should not come at the expense of control, stability, safe cadence, suitable resistance, or the rider’s ability to stop safely.
If a movement makes you feel unstable, unsafe, or out of control, you should be able to leave it out, remain seated, reduce intensity, or return to controlled riding.
Good instruction prioritises safe, effective cycling over performance tricks.
Movements or choreography should not come at the expense of control, stability, safe cadence, suitable resistance, or the rider’s ability to stop safely.
If a movement makes you feel unstable, unsafe, or out of control, you should be able to leave it out, remain seated, reduce intensity, or return to controlled riding.
Good instruction prioritises safe, effective cycling over performance tricks.
16. What to do if something feels wrong
If something feels wrong during a class, you should take it seriously.
You may need to reduce intensity, sit down, slow your cadence, add a little resistance if you are bouncing, take recovery, or stop.
You should stop or seek help if you feel faint, dizzy, unusually breathless, in pain, unstable, confused, or unable to control the bike. The instructor is not there to diagnose medical issues, but they should respond sensibly if a rider appears unwell, unsafe, or unable to continue.
You may need to reduce intensity, sit down, slow your cadence, add a little resistance if you are bouncing, take recovery, or stop.
You should stop or seek help if you feel faint, dizzy, unusually breathless, in pain, unstable, confused, or unable to control the bike. The instructor is not there to diagnose medical issues, but they should respond sensibly if a rider appears unwell, unsafe, or unable to continue.
17. What good indoor cycling instruction feels like
A good indoor cycling class may be challenging, but it should not feel chaotic.
Good instruction feels:
Good instruction feels:
- clear;
- controlled;
- purposeful;
- safe;
- well-structured;
- appropriately challenging;
- respectful of different ability levels;
- technically understandable.
This rider guide is part of the wider ICI Professional Standards Framework.
It is based on the same principles as ICI’s professional guidance for instructors, including:
Indoor Cycling Instructor Scope of Practice
ICI Cadence and Intensity Guidance
ICI New Rider Onboarding Standard
ICI Safety Standards for Indoor Cycling Sessions
ICI Studio and Management Guidance
The aim is simple; riders should be able to recognise good indoor cycling instruction, and instructors and studios should have clear standards to work towards.
It is based on the same principles as ICI’s professional guidance for instructors, including:
Indoor Cycling Instructor Scope of Practice
ICI Cadence and Intensity Guidance
ICI New Rider Onboarding Standard
ICI Safety Standards for Indoor Cycling Sessions
ICI Studio and Management Guidance
The aim is simple; riders should be able to recognise good indoor cycling instruction, and instructors and studios should have clear standards to work towards.
