Teach Indoor Cycling: Hills and Runs

teach indoor cycling

Just climbs and runs – this simple to teach indoor cycling class profile will have your class focus on just these two drills, perfecting the form and exploring various cadence and resistance combinations.

Hey guys! New profile here on Lean Lena today to help you teach indoor cycling classes and maybe throw in some new ideas in case you need them.

This ride is really simple – it’s hills and runs. That’s it.

A few notes before we dive into it:

  • Each run is designed to take your class one step further when it comes to speed. So, if they start the first run at 80 RPM (which is the assumption, but it’s not going to be true for all your riders, many of my students are at a point where they can’t yet maintain that cadence standing), encourage them to go to at least 81 RPM on the next one. There’s plenty of room to “grow” within the prescribed range of 80-110 RPM for a Standing Flat (Run).
  • This class profile can be pretty intense. Encourage your class to take a break any time they need it. All Runs are done in intervals. Emphasize that every time they return to the saddle after a running interval, they can take a break if needed instead of increasing the pace as stated in the profile.
  • Remember that your class will follow your every word and it is important to give them modification options (especially if you have a wide age range among your participants). The beauty of indoor cycling is in its adaptability to anyone’s goals and fitness level.


Teach Indoor Cycling: Hills and Runs

Spotify Playlist (follow me on Spotify):

iTunes Playlist:

Please, note that iTunes playlists for my rides are the most accurate since I create my playlist in iTunes originally. Sometimes Spotify will not have the songs I include in my playlists or will have a different version.

Here’s your free .pdf download from the Class Builder AppRide 55 – Hills’n’Runs

Tip: Have my Class Builder App Glossary handy to decode my cues below and in the attached .pdf.

Don’t know what Class Builder App is? Check it out here.

Class Duration: 51:16

1: “Uptown Girl”, Billy Joel – Warm up. With a Flat Road resistance level, settle at a comfortable cadence between 80 and 100 RPM. Come up for easy Runs at 1:00, 2:08 and 2:38
2: “Radioactive”, Imagine Dragons – Firs Climb. Add the “base of the hill” in the beginning – just enough resistance to stay at 80 RPM, but feel the incline. Add gear 2 more times coming out of the saddle after each resistance increase for 30-40 seconds. Return to the saddle and pick up the pace after the last standing interval.
3: “Fire Under My Feet”, Leona Lewis – Runs (Standing Flat). Return to Flat Road in the beginning of the segment then add very moderate resistance – just enough to safely come out of the saddle. Alternate Seated/Standing Flat around 80 RPM standing and anywhere between 80 and 100 RPM seated.
4: “It’s Not Over”, Daughtry – Seated/Standing Climb. Let your students choose how they want to start their climb – seated or standing, then switch positions throughout the segment adding to “base of the hill” resistance 2 more times.
5: “Old Time Rock and Roll”, Bob Seger & The Silver Bullet Band – Seated/Standing Flat. This time the goal is to increase the cadence while standing by 1 RPM and “run at 81 RPM. I didn’t specify the length of the Standing Flat part of the intervals for this one – go with the music.
6: “Jackpot”, Jocelyn Alice – Seated/Standing Climb. After adding moderate resistance in the beginning, continue to add and alternate seated and standing climb.

7: “Unchain My Heart”, Joe Cocker – Running with Resistance. Keep the resistance from the previous climb and come up for 15-30 second running intervals.
8: “Summer Nights”, John Travolta & Olivia Newton-John – Active recovery. Return to flat road1 minute. After that, add safe resistance and come out of the saddle for easy runs at 80 RPM.
9: “Worth It (feat. Kid Ink)”, Fifth Harmony – Seated/Standing Climb. This climb is a pyramid with the following Seated/Standing intervals: 15:45, 20:40, 30:30 and the last standing interval of 45 seconds.
10: “Juke Box Hero / I Love Rock ‘n’ Roll”, Diego Boneta, Alec Baldwin, Russell Brand & Julianne Hough – Seated/Standing Flat. This is the most challenging Run yet. The profile calls for 85 RPM while standing with 4 running intervals throughout the segment 10, 20, 45 and 30 long.
11: “Stairway to Heaven (Live At the Kennedy Center Honors)”, Heart – Standing Climb/Seated Climb/Jumps on a Hill – this is a long challenging climb, which starts standing for almost 2 minutes, continues seated for another 2 minutes, transitions into Jumps on a Hill for 1:45 with a short attack standing at the end of the Jumps and another minute of the seated climb till the end.
12: “Run Like the River”, Vintage Trouble – Final set of Running Intervals. Start by returning to flat road and recovering for a minute. The rest of the segment is spent out of the saddle alternating running at 80 RPM and accelerating to 80-90 RPM.
13: “Lips of an Angel”, Hinder – Cool Down and stretch off the bike.

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Done with that?

Pick up a few essentials I use for teaching my classes:

And there you have it, my dear in/outdoor cyclists!

Need more? I got more!

New instructor? Check out these 2 programs I have just for you!

Do let me know in comments if you use this profile to teach indoor cycling class and how it works for you!

Ride on!



Please note that while I make every effort to capture and present these indoor cycling class / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class / Spinning class. No statement is made to the suitability or otherwise of the indoor cycling profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program. The indoor cycling class / Spinning class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these cycling class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.


  1. looking for the format for your playlist “Its all about the climb”?

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