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If you’re a manager hiring indoor cycling instructors, you’ve probably asked: “Should instructors also hold a Level 2 Gym Instructor, Personal Trainer (PT), or Exercise to Music (E2M) qualification?” At the Indoor Cycling Institute (ICI), that’s not necessary — at least not for those who’ve completed our two-day or online entry-level indoor cycling instructor courses. In fact, asking instructors to gain additional, unrelated fitness qualifications can often create barriers without improving class quality or safety. Here’s why:
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Your first indoor cycling class as an instructor can feel like a mix of nerves and excitement. That’s totally normal. With the right prep, you’ll lead a confident, well-structured session and make a strong first impression. Here’s how to get ready to teach your first indoor cycling class:
Starting out as a new indoor cycling instructor can feel exciting—and a bit overwhelming. From leading your first class to supporting a room full of riders with different fitness levels, there’s a lot to think about. But here’s the good news: confidence is something you can build.
A smooth, confident indoor cycling class starts long before the music kicks in — it starts with preparation. One of the simplest ways to stay on top of your game as an instructor or regular rider is to pack your gym bag with the right essentials. When you’re well-prepared, you can handle the unexpected, support your riders, and deliver high-quality sessions without breaking a sweat (except the good kind).
Here’s what to include in your gym bag so you’re ready for anything the studio might throw at you. Welcoming New Riders to Indoor Cycling | How Instructors Can Create a Positive First Experience7/4/2025 First impressions matter — especially in indoor cycling. For a new rider, walking into a studio can be intimidating: the bikes, the music, the language, the atmosphere. A warm, confident welcome can make the difference between someone trying one class and someone coming back every week.
Indoor cycling has long been praised for its high-energy atmosphere, community spirit, and motivational coaching. But do these factors truly make a difference in how much we enjoy a class? A recent study set out to compare group vs. solo indoor cycling sessions and whether the presence of others significantly impacts enjoyment.
Indoor cycling classes provide an intense, structured workout in a controlled environment, making them a popular choice for training to achieve health and fitness goals. However, riding a stationary bike in a studio differs significantly from cycling outdoors; the lack of natural movement, constant pedalling, and varying resistance levels all place different demands on the body. This raises an important question: should your indoor cycling setup match your outdoor bike position, or should adjustments be made for comfort and performance?
When it comes to indoor cycling, safety starts before the warm-up. While instructors aren’t responsible for mechanical maintenance, we are responsible for ensuring bikes are safe to use at the start of each session. A quick, structured safety check not only protects your riders from injury but also ensures a smoother, more professional experience.
One of the simplest and most effective ways to do this is by using the ‘M’ check — a methodical inspection pattern that helps you cover all the key parts of the bike. In this guide, we’ll walk through the process step by step, so you can confidently carry out your pre-class setup. Music is the heartbeat of an indoor cycling class. The right playlist can motivate riders, enhance performance, and create an unforgettable experience. A well-structured playlist keeps your class flowing, matching the energy of each phase of the workout while maintaining smooth transitions. In this guide, we’ll explore how to choose the best songs, structure your playlist effectively, and ensure you comply with music licensing rules.
Keeping your indoor cycling classes fun, engaging, and exciting is key to retaining riders and building a strong community. A great workout is important, but how you deliver it can make all the difference. If your classes feel repetitive or uninspiring, riders may lose motivation or stop attending altogether.
So, how do you keep your classes fresh and exciting while still delivering a solid workout? Here are some tried-and-tested strategies to ensure your riders leave every session feeling energised and eager to come back. With so many indoor cycling workouts available, it’s natural to wonder whether some should be avoided as you get older. The short answer? Not really - but there are key considerations to ensure you get the most out of your training, maintain performance, and, most importantly, enjoy your time on the bike.
The warm-up is one of the most important parts of an indoor cycling class — yet it’s often overlooked. For new instructors, it can be tempting to see the warm-up as just a few minutes to fill before the “real” workout begins. In reality, a well-structured warm-up does far more than just get pedals turning. It prepares your riders physically and mentally, sets the tone for the session, and plays a key role in injury prevention.
Improving your Functional Threshold Power (FTP) requires a structured approach that challenges your fitness and builds both your aerobic and anaerobic energy systems. Here are five proven strategies to boost your FTP:
When indoor cycling riders hear the word ‘sprint’, many instinctively start pedalling as fast as they can with little or no resistance. It might look energetic, but it’s far from effective — and often unsafe. As instructors, it’s our responsibility to ensure that riders not only know how to sprint correctly, but also understand when and why sprinting is appropriate.
Testing your Functional Threshold Power (FTP) regularly is essential for tracking your fitness and ensuring your training remains effective. FTP represents the maximum power you can sustain for an hour, and it serves as the foundation for your power training zones. Without periodic testing, your zones may become outdated, leading to workouts that are either too easy to challenge you or too hard to sustain, which can result in plateaued progress or burnout.
Functional Threshold Power (FTP) is a key metric in cycling that reflects the maximum power you can sustain for an hour without fatiguing. It is widely used to personalise training, measure fitness, and set power zones for structured workouts. Understanding your FTP and how it relates to your cycling goals is crucial for making meaningful progress.
The science behind Functional Threshold Power (FTP) lies in your body’s ability to produce and sustain energy for cycling through a balance of aerobic and anaerobic systems. FTP represents the power output where your body can clear lactate from the blood as quickly as it produces it, allowing you to ride at a steady state without accumulating fatigue. Once you exceed FTP, lactate builds up, causing fatigue to set in quickly.
 You’ve decided to give indoor cycling a go – excellent choice! Whether you’re looking to boost your fitness, shed a few pounds, or simply enjoy a new way to move your body, indoor cycling is a fantastic option. It’s low-impact, high-energy, and suitable for all fitness levels. But if you’re new to it, you might feel a bit unsure where to start. Don’t worry; I’ve got you covered with this guide to help you clip in (or step on) and spin your way to success.
 Fitness initiatives, including group classes like indoor cycling, are becoming a popular choice for businesses aiming to invest in their teams’ health.
Your first class can feel both exciting and nerve-wracking. But with the right preparation, you'll deliver an effective workout and set the tone for your future success. Here’s how to get ready for your debut on the bike:
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