Status: ICI position statement
Replaces: Appropriate Use of Intensity in Group Indoor Cycling
Audience: indoor cycling instructors, ICI members, studios, operators, employers, training providers, and riders
Purpose: To set out ICI’s position that intensity should be taught clearly, purposefully, and professionally in indoor cycling sessions
Replaces: Appropriate Use of Intensity in Group Indoor Cycling
Audience: indoor cycling instructors, ICI members, studios, operators, employers, training providers, and riders
Purpose: To set out ICI’s position that intensity should be taught clearly, purposefully, and professionally in indoor cycling sessions
Executive Summary for Employers and Gym Managers
The Indoor Cycling Institute’s position is that intensity should be actively taught in indoor cycling sessions, not left to guesswork, vague resistance cues, or rider imitation.
Riders should understand how hard they are being asked to work, why that level of effort is appropriate, how long the effort will last, and how to adjust safely. Effective intensity guidance may use rate of perceived exertion, heart rate, power, FTP zones, talk-test guidance, descriptive coaching, cadence, resistance, interval duration, and recovery.
Instructors should not rely solely on cues such as 'turn it up', 'one more turn', numbered gear levels, or general motivational language. These may have a place within clear coaching, but they should not replace meaningful intensity instruction.
Teaching intensity well supports rider safety, training quality, confidence, inclusion, and professional standards in indoor cycling.
Riders should understand how hard they are being asked to work, why that level of effort is appropriate, how long the effort will last, and how to adjust safely. Effective intensity guidance may use rate of perceived exertion, heart rate, power, FTP zones, talk-test guidance, descriptive coaching, cadence, resistance, interval duration, and recovery.
Instructors should not rely solely on cues such as 'turn it up', 'one more turn', numbered gear levels, or general motivational language. These may have a place within clear coaching, but they should not replace meaningful intensity instruction.
Teaching intensity well supports rider safety, training quality, confidence, inclusion, and professional standards in indoor cycling.
ICI’s position
The Indoor Cycling Institute’s position is that indoor cycling instructors should teach intensity clearly and purposefully.
Intensity is central to indoor cycling. It affects the training effect of the session, the rider’s experience, the suitability of the work, and the rider’s ability to remain in control.
A good instructor should not simply ask riders to pedal faster, work harder, or add resistance without explaining the purpose and expected level of effort. Riders should understand what they are being asked to do and how the effort should feel.
Intensity should be coached as part of the session structure, not left to chance.
Intensity is central to indoor cycling. It affects the training effect of the session, the rider’s experience, the suitability of the work, and the rider’s ability to remain in control.
A good instructor should not simply ask riders to pedal faster, work harder, or add resistance without explaining the purpose and expected level of effort. Riders should understand what they are being asked to do and how the effort should feel.
Intensity should be coached as part of the session structure, not left to chance.
What intensity means in indoor cycling
Intensity describes the demand of the work being performed.
In indoor cycling, intensity is influenced by several factors, including:
Instructors should understand these differences and coach accordingly.
In indoor cycling, intensity is influenced by several factors, including:
- resistance;
- cadence;
- rider position;
- interval duration;
- recovery;
- power output;
- heart-rate response;
- rate of perceived exertion;
- the rider’s fitness, experience, and current condition.
Instructors should understand these differences and coach accordingly.
Effective intensity guidance
Effective intensity guidance helps riders understand the intended effort.
Useful instruction includes:
The important point is that riders should not be left guessing.
Useful instruction includes:
- rate of perceived exertion, or RPE;
- heart-rate zones;
- power or FTP-based zones;
- talk-test guidance;
- clear descriptive cues;
- interval duration;
- recovery guidance;
- cadence and resistance guidance;
- sustainability cues, such as whether the effort should feel repeatable, controlled, hard, or maximal.
The important point is that riders should not be left guessing.
Technology is useful, but not essential
Power meters, cadence displays, heart-rate monitors, and bike consoles can be helpful. They can make intensity easier to measure, track, and explain.
However, technology is not required for good intensity coaching.
Where bikes do not display power, heart rate, cadence, or resistance level, the instructor still has a responsibility to coach intensity clearly. This may be done through RPE, breathing cues, talk-test guidance, interval length, recovery timing, and descriptive coaching.
The absence of technology should lead to better verbal coaching, not no coaching.
However, technology is not required for good intensity coaching.
Where bikes do not display power, heart rate, cadence, or resistance level, the instructor still has a responsibility to coach intensity clearly. This may be done through RPE, breathing cues, talk-test guidance, interval length, recovery timing, and descriptive coaching.
The absence of technology should lead to better verbal coaching, not no coaching.
Poor intensity instruction
Some commonly used cues are not enough on their own.
Poor intensity instruction may include:
Poor intensity instruction may include:
- telling riders only to 'turn it up';
- telling riders only to add 'one more turn';
- using numbered gears or levels without knowing whether the bikes are calibrated consistently;
- asking riders to copy the instructor’s resistance;
- using only motivational language;
- telling riders to work harder without explaining the intended effort;
- failing to explain whether an effort should be light, moderate, strong, hard, or maximal;
- giving no guidance before intervals;
- leaving riders to interpret the whole session for themselves.
Intensity guidance should be timely
Intensity guidance should be given when riders need it.
This is particularly important before and during:
An instructor does not need to over-explain every moment, but riders should not be sent into work without knowing what they are meant to do.
This is particularly important before and during:
- intervals;
- climbs;
- recoveries;
- sprints;
- threshold or sustained efforts;
- changes from seated to standing work;
- changes in cadence;
- changes in resistance;
- high-effort sections;
- return-to-recovery sections.
An instructor does not need to over-explain every moment, but riders should not be sent into work without knowing what they are meant to do.
Rider choice does not replace instruction
Riders should have appropriate control over their own effort. They may need to reduce intensity, remain seated, take recovery, or stop.
However, rider choice should not be used as a substitute for instruction.
It is not enough to say that riders can choose their own level if no clear framework has been given. The instructor should still explain the intended effort and provide safe options.
Good intensity coaching gives riders both guidance and permission to adapt.
However, rider choice should not be used as a substitute for instruction.
It is not enough to say that riders can choose their own level if no clear framework has been given. The instructor should still explain the intended effort and provide safe options.
Good intensity coaching gives riders both guidance and permission to adapt.
Why this matters for safety
Poor intensity guidance can create safety issues.
Riders may work too hard too soon, use too little resistance at high cadence, attempt standing work without enough load, fail to recover between efforts, or try to keep up with the instructor or group without understanding how to adjust.
Clear intensity coaching helps riders stay in control. It helps them understand when to push, when to recover, when to add resistance, when to reduce intensity, and when to stop.
It is also important for new riders, who may not yet understand the difference between effort, resistance, cadence, and control.
Riders may work too hard too soon, use too little resistance at high cadence, attempt standing work without enough load, fail to recover between efforts, or try to keep up with the instructor or group without understanding how to adjust.
Clear intensity coaching helps riders stay in control. It helps them understand when to push, when to recover, when to add resistance, when to reduce intensity, and when to stop.
It is also important for new riders, who may not yet understand the difference between effort, resistance, cadence, and control.
Why this matters for quality
Clear intensity coaching improves the quality of indoor cycling instruction.
It makes sessions more purposeful. It helps riders understand the training aim. It allows mixed ability groups to work appropriately. It supports progression over time. It also helps distinguish professional instruction from entertainment-led class delivery.
A class can be lively, musical, and enjoyable while still being properly coached.
Intensity guidance does not make a class less engaging. It makes it more useful.
It makes sessions more purposeful. It helps riders understand the training aim. It allows mixed ability groups to work appropriately. It supports progression over time. It also helps distinguish professional instruction from entertainment-led class delivery.
A class can be lively, musical, and enjoyable while still being properly coached.
Intensity guidance does not make a class less engaging. It makes it more useful.
ICI’s expectation
ICI’s position is that indoor cycling instructors should be able to explain and coach intensity in a way that is meaningful to the riders in front of them.
This does not require every class to use advanced training metrics. It does require instructors to understand the demands they are creating and to communicate them clearly.
Instructors should be able to explain:
This does not require every class to use advanced training metrics. It does require instructors to understand the demands they are creating and to communicate them clearly.
Instructors should be able to explain:
- how hard riders should be working;
- why that level of effort is being used;
- how long the effort will last;
- how recovery will be managed;
- what riders should do if the effort is too much;
- how cadence and resistance relate to the intended intensity.
Relationship to ICI professional standards
This position statement sits alongside the ICI Professional Standards Framework.
It should be read alongside:
ICI Cadence and Intensity Guidance
Indoor Cycling Instructor Scope of Practice
ICI Safety Standards for Indoor Cycling Sessions
ICI New Rider Onboarding Standard
ICI Code of Professional Conduct
Indoor Cycling: What Riders Should Expect
Together, these documents support ICI’s view that intensity should be taught clearly, safely, and purposefully in indoor cycling sessions.
It should be read alongside:
ICI Cadence and Intensity Guidance
Indoor Cycling Instructor Scope of Practice
ICI Safety Standards for Indoor Cycling Sessions
ICI New Rider Onboarding Standard
ICI Code of Professional Conduct
Indoor Cycling: What Riders Should Expect
Together, these documents support ICI’s view that intensity should be taught clearly, safely, and purposefully in indoor cycling sessions.
Review note
This position statement will be reviewed and updated as practice, evidence and professional understanding evolve.
Further reading:
Further reading:
This position statement sits alongside the ICI Professional Standards and related guidance, including the Code of Conduct and other published Position Statements.
