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:

• make sure you have a couple of minutes' recovery after each complete inverted foxy clock.
• cueing: be absolutely clear about what each section is, what the pattern is and how long the riders have left in each stage.
• emphasise how each different intensity level should feel if you're increasing or decreasing the intensity.
• encourage riders to maintain the same cadence and resistance right to the end of each interval.
• depending on how you set the features, this can be a suitable interval for all riders. Ensure you offer suitable options if required.
• this interval helps to build endurance.

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.

Got a studio or gym? Find out more about how we can help you to deliver the best indoor cycling in your area.

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. ;-)