Types of indoor cycling workouts

Generally speaking, indoor cycling can be broken down into four different cycling structures that help define the workout. These structures provide riders with cues for increasing intensity, resistance, power, and speed, and they vary from class to class and studio to studio.

Beat-based structure: During beat-based classes or programs, you pedal in sync with the beat of the music. Songs for the workout are selected based on tempo to help promote RPMs (rotations per minute) that align with the class's goals. For instance, slower tempos are perfect for higher-resistance hill climbs, and faster tempos work for lower-resistance speed work.

RPM structure: When a workout is based on RPMs, you adjust the resistance of the bike to a cycling cadence that's appropriate for the workout's goals. For instance, an RPM between 60 and 80 is appropriate for hill climbs.

Watts-based structure: In essence, watts-based workouts are intensity-based workouts. Most programs are designed to help riders determine their baseline watts, then they increase or decrease intensity in relation to the baseline. For instance, they might increase or decrease intensity by 10 watts to either side of the baseline. Watts are typically calculated by a computer attached to the bike.

Heart-rate training: During heart rate-based workouts, riders are typically required to wear a chest-strap heart rate monitor or another, similar monitoring device. With a monitor in place, riders can accurately adjust their intensity level as a percentage of their estimated maximum heart rate. Riders might aim to hit different heart rates at different points during their ride depending on the type of ride they're completing.

Sources: Very Well Fit