Indoor Cycling



Class Times:




5:30pm - 6:15pm




5:30pm - 6:15pm




9:00am - 9:45am


No Class                                                


$9/Class. Drop-In Or Sign-Up.
Indoor cycling is a form of exercise that focuses on cycling qualities such as endurance, strength, intervals, high intensity (race days) and recovery, that involve using a special stationary bicycle with a weighted flywheel in a classroom setting.

There Are Five Core Movements To Indoor Cycling:

  • Seated Flat, with hands at the center part of the handlebars. This is Hand Position one. This position should be used only when seated, for flat road simulations and during the warm-up and cool down. Cadence between 80 and 110 RPM.

  • Standing Flat (also known as running), with hands wide on the back 12-14″ part of the handlebars that crosses the rider’s body. This is hand position two. Proper form for standing while running requires the body to be more upright and the back of the legs touching or enveloping the point of the saddle, with the center of gravity directly over the crank. The pressure of body weight should never rest excessively on the handlebars. Cadence is between 80 and 110 RPM

  • Jumps, (also known as Lifts), a combination of seated and standing with riders hands at position two for durations of between two and eight seconds. Cadence between 80 and 110 RPM.

  • Seated Climb with hands at position two, increased resistance and lower cadence of 60-80 RPM.

  • Standing Climb with hands wide and forward so the thumb tips are touching the far end of the handlebars (hand position three)and the rider is canted slightly forward so that maximum force can be exerted onto the pedals with heavy resistance and a cadence of 60-80 RPM.

Signature Health And Fitness

2055 Holiday Drive,

Dubuque, IA 52002

Phone. 563-587- 8052