Cart is empty 
Indoor cycling, or indoor cycling, is one of the most complete disciplines available to improve cardiovascular endurance, burn calories and strengthen the lower body. However, for indoor cycling sessions or classes to be effective, it is not enough to just get on the bike and pedal. It’s essential to have a clear purpose, a logical progression and the right music selection to help motivate. So whether you’re planning a class as an indoor cycling instructor or a personalized session, there are several things to keep in mind to make it high-impact, safe and motivating. We’ll explain!
First of all, define the objectives of the indoor cycling classes
Before designing a class, the first thing to do is to be clear about what you want to work on: aerobic endurance, muscular strength, fat burning, technique improvement, general conditioning, etc. This objective will determine the overall intensity, duration of each phase and the type of cadence to be used. This objective will determine the general intensity, the duration of each phase and the type of cadence to be used, mainly. Of course, it is recommended to use quality indoor cycling equipment in order to work properly, such as the ZYCLE ZBike 2.0 smart bike, the most advanced on the market. This indoor bike offers a state-of-the-art magnetic resistance with automatic adjustment to the training sessions of the main cycling simulators and a maximum power capacity of 2,000 W at 120 RPM.
But not only that, it is a super realistic model that simulates a gear change of a 15-speed single-gear bicycle, it also incorporates a silent transmission system of the movement with Poly-V type belt, among others. All this makes it one of the most popular choices among professional cyclists and fitness enthusiasts for training at home.
Endurance classes
They are characterized by maintaining a constant cadence for long periods (80-100 RPM), with progressive rises in intensity. They are ideal for improving endurance and pedaling efficiency.
Strength classes
Work at a lower cadence (60-70 RPM) and with greater resistance. They simulate prolonged climbs and are focused on developing power and musculature in the lower body.
Interval classes (HIIT)
Alternate intensity peaks (sprints or short climbs) with moments of active recovery. They are highly effective in improving anaerobic capacity and overall endurance, as well as significantly increasing caloric expenditure.
Fat burning indoor cycling class
Their main objective is fat loss and metabolic improvement. They combine medium intensity sections with controlled peaks of exertion, keeping the body in a sustained fat burning zone (between 60 and 75% of maximum heart rate). They usually last 45 to 60 minutes, with moderate cadences (70-90 RPM) and prolonged cardiovascular work.
Recovery classes
Lower intensity, designed to mobilize without being demanding. They focus on maintaining a gentle cadence (70-80 RPM) and low resistance, ideal for after hard sessions or for active rest days.
Indoor cycling classes for beginners
Designed for those who are new to indoor cycling. They have a shorter duration (30-40 minutes), moderate intensity, and focus on teaching technique, basic positions and correct bike set-up. The objective is to familiarize the student with rhythm, resistance control and body listening, avoiding overloads.
Indoor class structure: basic and essential aspects to consider
An indoor cycling class usually lasts between 45 and 60 minutes, and should be structured in clearly differentiated phases. We can also find classes of shorter duration and higher intensity, for those moments when we do not have enough time to use the bike. In any case, and in general (playing with the times), the structure of an indoor cycling class should be as follows:
- Warm-up (5-10 minutes): essential phase to prepare the body. A medium cadence (80-90 RPM), low resistance and smooth movements are used.
- Main block (30-40 minutes): this is where the objectives of the session are developed. It may include climbs, sprints, intervals, cadence changes, posture variations (sitting and standing) and active recoveries.
- Cool down (5-10 minutes): the intensity is progressively reduced, lowering resistance and cadence. This phase helps to eliminate lactic acid and promotes recovery.
- Final stretching (5 minutes): off the bike, you work on flexibility and relax the main muscle groups.
How to do an indoor cycling class? Controlling intensity and music
To answer how to do an indoor cycling class, in addition to what has been explained so far, there are other aspects to take into account that influence both the cyclist’s safety and motivation. They are the control of the intensity and the music.
Control of the rider’s intensity
The intensity of the class should be progressive and adapted to your level or that of the participants (if you are an instructor). We recommend that you use the following methods to guide the intensity so that you can maintain a safe and effective training, avoiding overtraining or lack of stimulation:
- RPE (Rate of Perceived Exertion): scale from 1 to 10 where the cyclist rates his effort. It is useful, especiaally if you do not use a heart rate monitor.
- Heart rate: training zones are used according to the percentage of the maximum frequency. It is very useful for performance-based classes.
- Cadence (RPM): each type of exercise has an appropriate cadence. For example, climbs should be 60-70 RPM, intense flats 90-100 RPM, sprints 100-120 RPM and recovery 70-80 RPM.
- Power (Watts): this is the most effective way to measure the intensity of the load, if the device has this data, as is the case with ZYCLE devices, which provide power estimation to work taking into account the intensity.
Indoor cycling classes and music
One of the most powerful elements of an indoor cycling class is the music. More than just a soundtrack, music sets the pace, motivation and emotional tone of the session. A good music selection can elevate cyclists’ performance and create an immersive experience. Music should be selected strategically, not just for taste. There are tools and apps that allow knowing the BPM of each song, facilitating its use as a cadence guide. Smooth transitions and the emotional accompaniment of the sound increase the connection with the physical effort.
