Tips for Group Indoor Cycling Sessions

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Over the last month or so we have discussed ways to make group training sessions work for you and your clients. One of the more popular group training sessions (and one of my favorites to teach) is Group Indoor Cycling.

Here are some of the tips I share with trainers that want to start teaching group indoor cycling:

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  • Music is the most important aspect of an indoor cycling class. Use a variety of music with various pitches (slow, fast etc.) and then match your cycling drills to the music. Keep in mind, indoor cycling rpms should not exceed 110rpm. If the music is slow, you’ll be doing either standing or sitting climbs. Choose music that you really connect with and that you believe your clients will really enjoy.
  • Spend 5 minutes of the beginning of each session during the warm-up discussing technique (hand placement, torso alignment, pedaling technique).
  • Use a variety of intervals, work/rest ratios etc.
  • Give clients the permission to use lighter or heavier resistance but ask everyone to pretty much stay very close to your cadence or the cadence you’ve chosen for the particular drill.  Let them know that if standing doesn’t feel comfortable they can sit.
  • Remind participants that spinning too quickly is not the safest way to ride.
  • Spend 5 minutes cooling down and stretching at the completion of each ride.
  • As the trainer, spend time on and off the bike.
  • Use visualization and coaching techniques to help clients associate and disassociate from what they are doing.
  • Encourage clients to use HR monitors to quantitatively track their workouts.
  • Encourage riders to participate in our mind/body stretch program to help balance the tight muscles that often develop when cycling.

Music Tips:

  • Variety of music is appropriate
  • Music that is 100-140 BPMs (50-70rpm) is great for a Hill Climb
  • Music that is 140-180 (70-90rpm) BPM is great for sprints

Yours in health, fitness & business,
Sherri McMillan



Interested in getting certified to teach Schwinn Indoor Cycling sessions? Join us at our Vancouver, WA studio for a
Schwinn Indoor Cycling Certification on Sunday Aug 14th




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