Indoor cycling is a high-intensity, low-impact group fitness activity performed on specialized stationary bicycles. This format provides a structured cardiovascular workout that minimizes stress on the joints, making it highly accessible to people of all fitness levels. Led by an instructor and driven by music, the 45 to 60-minute class simulates various terrains, forcing riders to push their endurance and strength.
Setting Up for Success
Proper preparation and bike setup are necessary for safety and efficiency. You should wear moisture-wicking clothing and bring a towel, as you will sweat significantly during the workout. Hydration is important; bring a large water bottle to sip from throughout the class.
Adjusting your stationary bike to fit your body is essential and should be done with the help of an instructor before the class begins. The saddle height is correctly set when the top of the seat is level with your hipbone when you stand next to the bike. When your foot is at the bottom of the pedal stroke, your knee should have a slight bend (25 to 35 degrees) to prevent overextension and discomfort.
Next, adjust the fore/aft position of the saddle (how far forward or backward the seat is relative to the pedals). A common method is to position the cranks horizontally at the three o’clock position and check that the front of your kneecap aligns vertically with the center of the pedal spindle. This alignment ensures effective force transfer through the pedals. Handlebar height is generally a matter of comfort, but for beginners, setting them level with or slightly higher than the saddle can reduce strain on the back and shoulders.
The Anatomy of a Class
A typical cycle class follows a chronological structure designed to ensure a safe experience. The session begins with a warm-up phase, lasting five to 15 minutes depending on class length. This time is spent pedaling lightly with minimal resistance to gradually elevate the heart rate and increase blood flow.
The warm-up transitions into the main ride, the longest and most intense segment, usually spanning 30 to 50 minutes. This component is characterized by a series of structured drills like high-intensity intervals, sprints, and simulated hill climbs. The instructor guides the class through these efforts, alternating between periods of high power output and brief recovery to challenge the cardiovascular system.
The final phase is the cool-down, lasting five to ten minutes, where intensity is systematically reduced. This gradual decrease in effort allows the heart rate and blood pressure to return safely toward resting levels, preventing post-exercise dizziness. The ride concludes with stretching off the bike to promote flexibility and reduce muscle soreness.
Understanding Different Class Formats
Indoor cycling classes generally fall into two stylistic categories: Performance/Road-Style and Rhythm/Choreography-Style. Performance-based classes replicate the mechanics and training principles of outdoor cycling to build endurance and strength. These sessions heavily emphasize metrics like power output and heart rate zones, often using the bike’s console to track measurable progress.
The instructor cues riders using specific numbers and effort zones, simulating conditions like climbing a steep grade or riding a flat time trial. Movements are kept simple, focusing on efficient pedaling technique while seated or standing to maximize power transfer. This format appeals to riders who are goal-oriented and motivated by data analysis.
Rhythm/Choreography-Style classes synchronize pedaling to the beat of the music, creating a more dynamic experience. These rides often incorporate movements like “tap-backs” (a light tap of the glutes on the saddle), “jumps” (alternating between seated and standing positions), and upper-body choreography. The focus shifts away from performance metrics toward an energetic, immersive, and community-driven environment.
Key Terminology and Rider Metrics
To follow an instructor’s directions, a beginner must understand three core terms. Resistance, sometimes called “gear” or “load,” is the dial-controlled force that simulates terrain, requiring more muscle effort. Adding resistance simulates riding uphill, while decreasing it mimics a flat road or descent. Instructors cue riders to adjust this throughout the ride.
The second metric is Cadence, measured in Revolutions Per Minute (RPM), which refers to pedaling speed. On a flat road simulation, an instructor may cue a cadence between 80 and 110 RPM; an intense climb requires a slower, more forceful cadence (60 to 80 RPM). Maintaining the target RPM is a direct way to manage the intensity of the workout.
The third metric, Wattage or Power, is a direct, objective measurement of the work you are performing, determined by the combination of your resistance and cadence. A higher wattage means you are exerting more energy, whether from turning the pedals quickly (high RPM) or pushing against a heavy load (high resistance). For those without a power meter, the subjective Rate of Perceived Exertion (RPE) uses a 1 to 10 scale to describe the effort level.