Indoor cycling is an upbeat cardiovascular workout that incorporates many large muscle groups by challenging the participant’s endurance and strength. Each class is designed to resemble outdoor cycling, by utilizing different profiles that add variety to the class. Instructors use music to switch between these profiles and add an enticing energy to the class. These profiles include fast flats, runs, jumps, seated climbs, standing hill climbs and jumping on hills.
Flats resemble riding at a normal cadence down a flat road or path. This is generally how every class begins and ends.
Runs occur when resistance is added to the flywheel and the cyclist stands up. With enough resistance added, the participant will people able to ride fluidly.
Jumps include keeping this same amount of resistance on and switching between seated and standing. Jumps are completed by following counts in which the cyclist stands and sits for the same number of revolutions. For example, if the count is 3x3 the cyclist would stand for three revolutions and sit for three revolutions. This profile does not necessarily resemble outdoor cycling but helps to add variety to the class.
Seated Climbs will resemble riding up a hill. To resemble this hill, the participant will add resistance to the flywheel which will in turn slow down their cadence. The resistance will increase or decrease depending on the song and the instructor’s plan. It is important for participants to continue to have a fluid cadence during this profile despite continuing to add resistance.
Standing Hill Climbs occur when there is enough resistance for the cyclist to stand on and continue to climb. During this stage of the climb, the resistance should be high enough to support the cyclist and allow for a challenging ride while still allowing a fluid motion of the pedals.
Jumping on Hills occurs when there is enough resistance added that the cyclist is not comfortable staying seated. The cyclist will switch between seated and standing climbs based on the instructor’s commands. Once again, the amount of resistance should not break the fluidity of the cadence.
One of the greatest parts of cycling class is that the participant can adjust the cadence or resistance for themselves and can therefore make the workout their own. This allows them to add or take off resistance depending on their experience, fitness level or how they are feeling that day. Cycling can be a great cardio workout for people of all ages and fitness level! If you are interested in participating in a cycling class, you will need to schedule an orientation with one of our great cycling instructors. To do so, stop by or call the front desk to set up an appointment!