Indoor cycling consistently remains a top cardio choice because of its versatility – it’s got something for all fitness levels and the intensity can be dialed up or down in a second. While there are many indoor cycling drills out there, here are some of the most common ones you will find in a traditional class.
Indoor Cycling Drills Infographic
Feel free to use the embed code below if you would like to add this infographic to your website or blog.
Share this Image On Your Site
Please include attribution to www.indoorcyclingondemand.com with this graphic.
Indoor Cycling Drills Lingo
Sprint – a form of anaerobic training that involves a burst of speed, bringing your revolutions per minute (RPMs) between 90 and 110. Your resistance should feel like a seated flat road (level 4 on a 1-10 scale). It’s important to have some resistance on the bike to keep your pedals consistent and under control. Be sure to recover adequately between sprint intervals.
Standing Sprint – a burst of speed standing out of the saddle. Add more resistance when standing to keep your cadence under control.
Run – Standing out of the saddle with a faster speed but not as fast as a sprint. Resistance is moderate.
Hill Climb – Simulate biking up a hill by adding resistance. Your RPMs will decrease as you add more resistance. Hills typically start in a level 5 resistance with a slight incline in the road. If you’re doing a standing climb, keep your bottom over the saddle to active your glutes.
Rolling Hill – alternate climbing up a hill with riding on a seated flat road. For the hill, resistance level is typically a 6 or 7 (small to medium hill). RPMs are 70-90 for the seated flat road.
Jumps – alternate in and out of the saddle, usually one to two 8 counts of music at a time. Add some resistance to your seated flat level to make it more comfortable standing out of the saddle.
Endurance – a challenging but comfortable ride (still able to talk) while maintaining a selected heart rate range. Used for training to ride longer. RPMs stay around 100 but resistance and RPMs can be adjusted throughout.
Flat Road – riding on a flat road at a consistent pace. RPMs between 70 and 90. Resistance level 4.
ICOD classes are cycling workouts that include instructor guidance and fun & energizing music. In other words, you can take a cycling class anytime! Classes are appropriate for all fitness levels. Check out all of our available Indoor Cycling Classes and get a 30 day membership free and you can experience all the amazing indoor cycling benefits for yourself!