A typical class involves a single instructor at the front of the class who leads the riders through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training.
A well-trained instructor may use music, but most importantly, motivation and enthusiastic coaching to lead students through a ride that best suits their fitness level and goals.
Most instructors will lead what is called an interval ride, where students will sprint, run, and climb, during the entire ride.
Each person in the class can choose their own goals for the session. Some participants choose to maintain a moderate, aerobic intensity level, while others drive their heart rates higher in intervals of anaerobic activity. This is a major advantage of indoor cycling: each participant can control his/her level of intensity.
Requirements: Sneakers or cycling shoes, headband, dri-fit jersey, cycling shorts.