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You’re passionate about fitness, you love indoor cycling and you may even be an outstanding instructor yourself. You recognize the amazing energy in a great class, and you’ve also seen a lot of poor or mediocre classes that frustrate you. Maybe you’ve wondered if a dedicated studio can make money?
Should you start your own studio? Great questions.
While not nearly as common as yoga studios, there are in fact a good many successful, dedicated cycling studios (and Spin® studios) around the country. We have worked extensively with a number of them, and in the right community, with the right model, these can be tremendous small businesses.
There is nothing more thrilling than waking every day knowing your decisions and actions are building a business, developing a community, making people healthy…….and generating a stream of profits!
Here is the first question we ALWAYS get asked. There is plenty of indoor cycling and Spinning® at gyms and health clubs in my area — why would people go to a new dedicated
studio?
4 reasons cycling studios are successful! – Free Registration Required – Click Here. Opens in a new tab.
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Dedication.For the same reason there are thousands of successful Yoga studios, despite ample yoga classes at gyms and health clubs — a dedicated studio focuses
on one thing. It pays attention to the details and delivers a more consistently excellent product.
Atmosphere.
Many people, for a variety of reasons, prefer a small intimate studio
to the feeling of a big gym or health club. As evidence, look at the vast number of Yoga, Pilates and personal training studios — despite the availability of those services at gyms.
Pricing flexibility.
Studios typically offer a variety of programs including “unlimited classes” or “pay-per-visit”. This variety and flexibility appeals to a broad range of potential clients. This service makes it easy to set up online payments.
Community.
There is a community spirit in a small studio attended by dedicated cyclists with a common passion.
The notion of a successful, dedicated cycling studio is not just a concept — it is a reality in dozens of instances around the country. That being said, the number is miniscule compared to the opportunity, and there is very likely a need near you.
This is a video of my all time favorite Tour de France Stage and it includes my all time favorite indoor cycling song, O'Fortuna.
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
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Below, Premium Members can read a detailed description of this Class Profile, download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard.
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
#18 minute interval slightly above “maximum sustainable intensity” or threshold or Orange Zone
First and Last 3 minutes above threshold or Red Zone
1 minute recovery
4 X 3 minute interval at a slightly higher intensity or average wattage than the #18 minute interval or Orange Zone
30 second surge to Red Zone at the beginning and end of each 3 minute interval
1 minute of “recovery” only a few watts or heart beats below the 3 minute intensity after each interval
1 x 2 minute interval at a slightly higher intensity or average wattage than the #18 minute interval or Red Zone
1 minute recovery this is real recovery
3 x 1 minute close to maximum intensity
1 minute recovery after each interval
3 X 30 second interval done at absolute maximum intensity
30 seconds recovery after each interval
Workout Goal:
Can you respect the ORANGE and stay in your Threshold zone for all intervals before we max out at the end.
4 minute warm up
Soft pedal for the first 2 minutes. Get comfortable on bike. Discuss fit and console.
Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, keep intensity below threshold.
1 minute recovery.
3 minute “Benchmark” or Stages IQ FTP Test goals and specifics:
Ride for 3 minutes at a maximum sustainable intensity.
If you have the capability to capture average wattage use the average wattage as your “Benchmark”. If you are limited to RPE to determine intensity use your cueing to make sure participants remember how this 3 minute interval “feels”. All intervals sets in this profile will use this wattage number or RPE as a starting point.
If you are instructing with a Group Display System like Stages IQ, this is when you will have your class perform their initial FTP or Threshold test.
Ride Seated with a cadence of 80-110 RPM
1 minute recovery.
#18 minute interval goals and specifics:
Ride the first 3 minutes at an intensity, wattage or heart rate that is higher than the benchmark intensity found above or in the Red Zone
Ride for 12 minutes at the benchmark intensity, wattage or heart rate or in the Orange Zone
If you are instructing with a Group Display System like Stages IQ, this is when you will have your class perform their initial FTP or Threshold test.
This is a long effort so switch it up as you ride.
Ride the last 3 minutes at an intensity, wattage or heart rate that is higher than the benchmark intensity or in the Red Zone
1 minute recovery in Zone 1 or in the Blue Zone
3 minute interval goals and specifics:
Ride the first 30 seconds at an intensity, wattage or heart rate that is higher than the benchmark intensity or in the Red Zone
Ride for 2 minutes at the Benchmark intensity
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride the first 30 seconds at an intensity, wattage or heart rate that is higher than the benchmark intensity or in the Red Zone
Ride for 2 minutes at the Benchmark intensity
Miller Time Interval seated with a cadence of 58 RPM.
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride the first 30 seconds at an intensity, wattage or heart rate that is higher than the benchmark intensity or in the Red Zone
Ride for 2 minutes at the Benchmark intensity
Another Miller Time Interval with a cadence of 58 RPM.
Alternate between seated and standing riding for 30 seconds.
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone
3 minute interval goals and specifics:
Ride the first 30 seconds at an intensity, wattage or heart rate that is higher than the benchmark intensity or in the Red Zone
Ride for 2 minutes at the Benchmark intensity
Another Miller Time Interval with a cadence of 58 RPM.
Ride standing with a cadence between 60-80 RPM
If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than benchmark
Ride at your choice of RPM and position
If using Stages IQ ride in the Red Zone.
1 minute recovery, easy, in the Blue Zone.
3 x 1 minute interval goals and specifics:
Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride at your choice of RPM and position.
If using Stages IQ ride in the DARK RED zone.
1 min recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 1 or Blue
3 X 30 second interval goals and specifics:
Repeat three 30 seconds at MAX intensity, RPE or wattage.
I've been sharing my Power of 3 Harmonically Mixed Music Sets with you all for a while. Now I'm going to take a shot at harmonically mixing videos.
I hope you like it.
These videos on YouTube.
Premium Members can download this Video for free by following the link below:
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
Right Click on the blue underlined link
Select “Download Linked File As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
To download the above media on a PC:
Right Click on the blue underlined link
Select “Save Link As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
Click here to watch a video on how to download media files from ICI/Pro.
Have I told you how much I love teaching with a group display system like Performance IQ's StagesIQ. I simply can not get over how awesome it is to have access to a group display. The new game I play with my riders in not allowing them to take ANY easy recovery. Below is a copy of the poster I use to explain my zones:
Riders are amazed at how much more difficult a ride is when I don't allow them to ride in the Blue, Active Recovery, Zone for their recovery. Instructors never knew how easy or hard their riders were recovering, with group display systems we can see these recovery efforts for the first time. For years we tried to manage the high end of a workout, now we can also manage the low end.
