INDOOR CYCLING
Adding the visual experience
Use a MAC, PC, Iphone or Smartphone.
I find it easier to work on a MAC (IPad) or PC as you can see the whole screen
Step 1:
Log in to your ITunes account

Sadly NOT every video will be available (Can be purchased on Vevo)
Step 2:
Go to the store.
Jessica is part of the Much Music/MTV
generation and she loves nothing more than
the idea of watching videos of her favourite
songs. She is going to take the idea of music
in your classes to the next level and provide
you a fun visual experience of your favourite
cycling songs. The workshop will include
music videos & cycling clips plus tips on how
to add video’s to your next cycle class! This
workshop will review cycling guidelines,
profiles and drills, plus guide you with idea on
class design and delivery.
Take your cycling
experience to the
next level!
Monitoring Intensity
The modified Schwinn Intensity Chart:
Zone 1: Warm Up & Recovery
6/10 RPE
Zone 2: Challenging, Comfortable,
Steady State
7/10 RPE
Zone 3: Challenging , Uncomfortable
8/10 RPE
Zone 4: Uncomfortable, NOT maximum
9/10 RPE
Step 3:
In the space where you can search, type the song you are looking for
Step 4:
If there is a video available it will be available to search on the right hand
side of the screen under Music Video
Step 5:
Watch the video to ensure proper content for your participants
Step 6:
Click the price of the video ie $2.99 and begin downloading. Enter your
ITunes password
Step 7:
Once downloaded it will be available in multiple locations. I go to my
playlist and click add a playlist at the top of the page.
Step 8:
Name the playlist something cool
Step 9:
Once in your new playlist add the videos by clicking the + on the top left
hand corner.
Step 10:
Find your videos in playlist under purchased. Go all the way down the list
until you find what you are looking for. Click the video to be added to your
list. You can click more than one at a time.
Step 11:
Once you are done adding videos, click done at the top of the page.
Step 12:
If you want to move the videos around or change the order of play click edit
and tap on the video to move the video up or down on your playlist.
Step 13:
Play this magical experience for your participants. They will be blown away!
REMEMBER: If you want a visual experience your computer must be
connected to a projector. If you want good sound quality ensure that it is
connected to the studio’s sound system
Jessica Power Cyr is a fitness and mind body guru, leading industry educator, programmer and public speaker. Jessica brings a
wealth of information, charisma and personality when presenting. You’ll never walk away bored but you WILL learn something new
or change your perspective on something old. Jess is fortunate to be working closely with industry leaders at Heavens Fitness, Mount
Royal University and the AFLCA to provide you with industry trends that are safe and effective. Get ready to ‘Get Powered Up!’ in
Jess’s session!
MSc, CSEP-CEP, ACSM-CES, AFLCA Trainer, 200hr Yoga Alliance
www.jessicapowercyr.com
Drill
Segment
Drill
Profile
Drill
Interval
Length
Intensity
Zone
Energy
Zone
Music/Video
Coaching
and Cueing
Warm up
Waken the
body and
prep the mind
1-2mins
Zone 1
Aerobic
NO music as they will ignore
you for the rest of the class so
this is your time to educate
Review Intensity Zone Chart
and Console.
Warm up 2
A little of
everything
5+min
Zone 1
Zone 2
Aerobic
What You Waiting For
Gwen Stefani
Give them a road map of the
class
Traditional
Intervals
Ladder
15-30sec per
zone
Zone 2
Zone 3
Zone 4
Aerobic
Glycolytic
ATP-CP
Uptown Funk
Mark Ronson (feat Bruno
Mars)
Connecting the Intensity
Zone Chart, & Console
Traditional
Interval
Pyramid
30-45sec per
zone
Zone 2
Zone 3
Zone 4
Zone 3
Zone 2
Aerobic
Glycolytic
ATP-CP
Glycolytic
Aerobic
Hung Up
Madonna
Connecting with Zone 3
(threshold) before and
after intensity. Cueing
efficient pedal stroke
Variable
Seated
Standing
Isolation
30-45sec per
zone
Zone 2
Zone 3
Zone 4
Aerobic
Glycolytic
ATP-CP
Honey, I’m Good
Andy Grammer
Perfecting the riding
profiles
Choreographed
to the music
Flat sprint
Hill Standing
15-30 sec per
zone
Zone 3
Zone 3
Glycolytic
Trouble
Iggy Azalea
Perfecting the pedal
stroke and push point.
Choreographed
to the music
Intensity hill
Tempo build
up to max!
2:45min
1:45min
30 seconds
Start over at
zone 2
Zone 2
Zone 3
Zone 4
Zone 2
Aerobic
Glycolytic
ATP-CP
Aerobic
Radioactive
Imagine Dragons
Discussing proper tempo
and tension. Giving
permission to listen to
your body
Choreographed
to the music
Ride it out!
75 rpms: 3:00
85 rpms: 65 sec
95 rpms: 30 sec
75 rpms: 1 min
Zone 2
Zone 3
Zone 4
Zone 2
Aerobic
Glycolytic
ATP-CP
Aerobic
Bohemian Rhapsody
Queen
Gaining an understanding
of tempo training and
connecting with the legs
Timed Intervals
3,2,1
45 sec work
30 sec work
15 sec work
Zone 3
Zone 4
Zone 4
Glycolytic
ATP-CP
ATP-CP
Weapon of Choice
Fat Boy Slim
Lots of positive coaching
and motivation
Timed Interval
Flat sprint
Seated Hill
Standing Hill
Flat sprint
Seated Hill
60 sec work
20 sec work
40 sec work
30 sec work
60+sec wrk
Zone 3
Zone 3
Zone 3
Zone 4
Glycotylic
Glycotylic
Glycotylic
ATP-CP
Grey Hound
Swedish House Mafia
Staying connected to our
ride! Mind over matter
Timed Intervals
Tabata
20 sec work
10 sec recovery
Zone 4
Zone 1
ATP-CP
Pump It
Back Eyed Peas
Lots of positive coaching
and cueing. Closing up
the class
Cool down &
Stretch
Bring the
body back to
homeostasis
4+ mins
Zone 1
Aerobic
Indio
Matt Mays
Review the experience
and what they should
have noticed