Sessions plans

In order to provide a safe and effective exercise session, a studio cycling workout should consist of the following components:

Warm-up

This will include mobilising, pulse raising, skill rehearsal, and stretching if relevant.

Main workout

This will contain a variety of profiles planned in such a way that the overall objectives of the session are met.

Cool-down

This will include pulse-lowering and post-workout stretches.

Class set up

The layout of the class may be dictated by the space in which you are teaching. As the instructor, you should face the participants to check that they are adopting the correct technique and intensity throughout, and to allow them to clearly see your demonstrations and cueing. Below are some examples of class set-ups and things to think about:

Angled towards a mirror

This allows participants to see their body positions while training, also enabling you to maintain eye contact with them to offer teaching points and monitor the group.

Half circle

A half circle set-up can be angled towards a mirror to allow participants to monitor their body positions. Again, you can maintain eye contact with everyone in the group and provide teaching points to all participants.

Circle

With this set-up, all of the bikes are set out in a circle – including your bike. This can enhance the dynamic of the group, but it is not recommended for beginner classes as the instructor is not the focal point.

U-shape

This is suitable for longer rooms. As the instructor, you are positioned separate from the ‘U’ to allow full eye contact and monitoring of all participants.

Avenue

Here, there are two rows of bikes facing each other, at least one metre apart, with the instructor at one end. Again, this set-up enables better group dynamics but is not suitable for beginner classes, because it is more difficult for participants to see you and follow your instruction.

Sample session plans

At the start of each session, you should welcome your participants and introduce yourself to make everyone feel comfortable and so they understand what they will be doing. This can also help you to identify new participants, who may need additional care and attention during the session.

Sample beginner class (45 minutes) Warm up Cool down Track Duration (mins) Instructions

1

5

Increase resistance slightly - breathing exercises Seated road Increase resistance slightly - breathing exercises

2

3

3-5

4

Seated road gradual increase Seated road personal speed - reduce resistance Seated road (back to beat) Seated road decrease resistance – rocking tread

Seated climb gradual increase Decrease resistance x2 [Water break] Seated climb - increase resistance x2 - decrease resistance Seated climb gradual increase

4

5

3

4

6

7

8

9

10

11

3

4

3

4

5

5

Seated road up to 100bpm using personal speed or to the beat [Water break] Active recovery - legs slow to personal speed

Seated to standing climb Back to seated climb Recovery Seated climb to standing climb Back to seated climb Recovery Seated climb Standing climb to finish

Seated road up to 100bpm using personal speed or to the beat [Water break] Active recovery - legs slow to personal speed

Seated climb/wave riding 4x4 revolution jumps recovery repeat 8x2 revolution jumps recovery repeat 4x4 revolution jumps recovery repeat 8x2 revolution jumps recovery repeat

Seated road up to 100bpm using personal speed or to the beat [Water break] Active recovery - legs slow to personal speed

Seated climb to standing climb Back to seated climb and rocking tread Recovery Longer standing climb and rocking tread Seated climb to standing climb to finish

Seated road and five rocking tread combinations Seated road

Recovery period and slowing the leg Upper body stretches

Sample intermediate class (45-60 minutes) Warm up Cool down Track Duration (mins) Instructions

1

5

Long seated Increase resistance slightly - breathing exercises Seated road personal speed Decrease resistance slightly - breathing exercises

2

3-5

Seated road gradual increase personal speed or to the beat Breathing exercises Seated road personal speed - reduce resistance Seated road (back to beat) Seated road increase resistance – wave riding

3

4

4

3

Seated climb gradual increase Standing climb Gradual increase of resistance Stand up

Seated road up to 120bpm and rocking tread [Water break] Active recovery - legs slow to personal speed

5

6

7

6

3

3

Seated climb 4x4 revolution jumps 8x4 revolution jumps Seated climb 8x4 revolution jumps 8x2 revolution jumps Seated climb Repeat all x2

Seated climb Seated climb x4 increases Standing climb reduce resistance Repeat from seated climb x4 increases

Seated road up to 120bpm [Water break] Active recovery - legs slow to personal speed

8

9

10

11 12

5

3

4

5

3-5

Seated climb longer hill Standing climb with rocking tread Standing climb increase resistance Reduce resistance Seated climb and rocking tread Standing climb

Seated road up to 120bpm and wave riding [Water break] Active recovery - legs slow to personal speed

Seated climb standing 2x4 revolution jumps 4x2 revolution jumps (down-up) Seated climb 8x4 revolution jumps (up-down) 8x2 revolution jumps Repeat all x2

Seated road personal speed

Recovery period and slowing the leg Upper body stretches Lower body stretches Deep breath and close