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Useful indoor cycling tools
Practical resources from the Indoor Cycling Institute for instructors, riders, studios and employers.
Riders & instructors
Everyday indoor cycling
Practical information for riders and instructors, including effort, progression, common mistakes and class participation.
Everyday indoor cycling
Practical information for riders and instructors, including effort, progression, common mistakes and class participation.
How many sessions should I ride?
A rider-friendly guide to frequency, recovery and fitting indoor cycling into a wider exercise routine.
Open PDF →Indoor cycling milestones
A simple way to recognise progress and build confidence as indoor cycling experience develops.
Open PDF →Myths, misconceptions and mistakes to avoid
A quick reference covering common misunderstandings and unhelpful habits in indoor cycling.
Open PDF →RPE rider resource
A simple guide to rating perceived exertion and using effort levels during a class.
Open PDF →Power zones rider resource
A printable reference to help riders understand and use power zones.
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Studios & employers
Managing indoor cycling well
Useful documents for recruiting, onboarding, reviewing and supporting instructors, and for handling studio safety and incidents.
Managing indoor cycling well
Useful documents for recruiting, onboarding, reviewing and supporting instructors, and for handling studio safety and incidents.
New instructor onboarding checklist
A practical checklist for bringing a new indoor cycling instructor into a studio or organisation.
Open PDF →Instructor audition checklist
A structured checklist for observing and assessing an indoor cycling instructor audition.
Open PDF →Instructor review checklist
A practical framework for reviewing an instructor's delivery and identifying useful development points.
Open PDF →Employer information sheet
Key information for employers and organisations working with indoor cycling instructors.
Open PDF →Incident and near-miss report form
A printable form for recording indoor cycling incidents and near misses.
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Power & testing
FTP test resources
Preparation, planning and recording resources for indoor cycling FTP testing.
FTP test resources
Preparation, planning and recording resources for indoor cycling FTP testing.
FTP test preparation information sheet
Information to help riders prepare appropriately before an indoor cycling FTP test.
Open PDF →FTP studio preparation checklist
A studio checklist covering the practical preparation needed before running an FTP test.
Open PDF →FTP test planning sheet
A practical planning sheet for organising an FTP test session.
Open PDF →FTP test record
A printable A4 record sheet for recording FTP test information and results.
Open PDF →FTP result spreadsheet
A printable results resource for recording and reviewing FTP test outcomes.
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Specialist use
Duke of Edinburgh
A record resource for riders using indoor cycling as part of a Duke of Edinburgh Award activity.
Duke of Edinburgh
A record resource for riders using indoor cycling as part of a Duke of Edinburgh Award activity.
DofE indoor cycling record
A printable record for documenting indoor cycling activity for the Duke of Edinburgh Award.
Open PDF →Using ICI resources
These resources are provided to support good indoor cycling practice. They don't replace appropriate instructor training, professional judgement, venue procedures, or the manufacturer's instructions for the equipment you're using.
Keep exploring
Looking for guidance rather than a download?
Visit the ICI Knowledge hub for articles, guidance and practical information about indoor cycling technique, coaching, safety, session design and professional practice.