Indoor Cycling Instructor Dictionary of Intervals: Inverted Foxy Clock
Position or interval: The inverted foxy clock is an interval.
What it is: A set of intervals which increase in length with decreasing recoveries.
Cadence: Select the cadence and you can stick with this cadence right the way through
Intensity: The aim is to maximise the intensity for thelength of each interval. The more intense the interval, the shorter it is, and the longer its corresponding recovery is.
Length: You can fit a foxy clock inside a few minutes (interval/recovery): 10/50, 20/40 30/30, 40/20, 50/10. You may have fewer intervals: 15/45, 30/30, 45/15.
When to use: anywhere outside the warmup. You can use it as a way of building strength as the intervals get longer, the challenge is to maintain the intensity of the initial shorter intervals
What it does: Builds strength and endurance, at higher intensities with a delayed recovery.
Key teaching points:
If you want to be an excellent indoor cycling instructor, then we want to help ensure you get there. Click below to book your spot now, or to get further information.
by Angela Reed-Fox
Coronavirus and indoor cycling - what you need to do to prepare/manage your studio
Think about what gets touched (and breathed on) in the studio - saddle, handlebars, brake/resistance dial/gears, bottle cage, adjusters. Ewwwww.
The problem with viruses (or one of them) is they can stick around for up to 24 hours after their previous host has left the building - ready to infect the next person. The virus will spread when someone else touches that same spot and ingests the virus. It's like 'Pass the Parcel' except way more gross.
How is the virus ingested? It just needs to enter the body via the eyes, nose, mouth - and how easy is that, when you're using the towel you've hung on your handlbars multiple times in one session?
There are simple steps you can take to help your riders stay healthy and keep the studio safe and clear for others:
ICI endorsed studios: you'll be receiving your branded template coronavirus policies - look out for them.
Got a studio or gym? Find out more about how we can help you to deliver the best indoor cycling in your area.
Indoor Cycling Instructor training - start your career with ICI
We've added new dates for our 2 day instructor training course which is for you if you've no prevous fitness industry training but want to be a great indoor cycling instructor. And also if you like hot chocolate...
Sometimes you know what you want, and you don't want to jump through a bazillion hoops to get there. So if being an excellent indoor cycling instructor's what you want to do, then there's no reason not to just dive straight in and get trained.
Over two days you'll be trained over and above the standard of most existing instructors. You'll hit the ground running because we're training you to be excellent, not just to get boxes ticked, a piece of paper, and then to end up at your first class thinking "Hmm, now what do I do?" Nope. We support you - during the course and afterwards too.
And the hot chocolate? Yep, you can have as much as you like during the course (we call it 'brain food'...) and you'll be training in our comfortable teaching room and our high-tech studio. Yes, it's a weekend, but it's not going to feel like you've lost two days - you'll have fun, meet nice people, and you'll be astounded at the progress you make in just two days.
And that's just the start of it. There's more fun to come - and we'll support you to be the best you can be. Because we're nice like that. ;-)
Find what's right for you
All Masterclass courses are run from our dedicated training studio and teaching rooms in Portishead, Junction 19 of the M5 (close to M4 and M32)
All students to report to The Indoor Cycling Institute, Pure Offices, Kestrel Court, Portishead, BS20 7AN
The Indoor Cycling Institute provides the most comprehensive and up to date indoor cycling instructor training; providing entry-level courses, and further education to raise the standard of instructors.