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CLASS DESIGN
Designing and delivering a successful indoor cycling class involves several important factors. Individuals
who have participated in and experienced excellent indoor cycling classes can attest to several key
elements that make an excellent class, including: a motivating instructor, effective class design, great
music and a safe ride. Incorporating these and other components can assist an instructor in creating
a great overall workout while developing their own unique teaching style.
Steps for organizing an indoor cycling class include:
1. Establish the duration of the workout (e.g., 30, 45, 60 minutes)
2. Establish a class profile, focus or goal for the workout
3. Find music that fits and coordinates with the determined ride profile
4. Choose appropriate drills for each song selection
5. Ensure a mix of strength, power and speed drills
6. Write out the lesson plan (or try using an App)
7. Practice and edit the workout
8. Put the lesson plan into action
COMPONENTS OF THE WORKOUT
Every cycling class should follow a basic class design format that includes warm-up, cardiovascular
conditioning, post-cardio cool-down and stretching.
WARM-UP
A proper cycling warm-up is very important and, when done correctly, includes these benets:
• Gradual stimulation of the cardiovascular system, neuromuscular system and metabolic energy
pathways
• Smooth transition from inactivity to vigorous activity by preparing the body for the increasing
demands of the upcoming workout
• Gradual increase in body temperature, heart rate, stroke volume, blood flow, cardiac output and
breathing rate
• Decreased risk of acute injuries to soft tissues
• Mental wake-up and preparation for the ride ahead
CARDIOVASCULAR CONDITIONING
The majority of the cycling workout follows the warm-up.
• Class length and the goal of the workout will determine the format and drills used
• In developing, improving and building on a rider’s cardiovascular conditioning, it is necessary to have
a good understanding of the body’s energy systems
METHODOLOGY
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