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Step one: set the time blocks
Start by allocating the clock. A workable split is five minutes of warm-up, three ride blocks of about six minutes, two strength blocks of about six minutes, and a five-minute cool-down with stretching. Write each block with its purpose, such as steady climb, sprint intervals, lower-body lifts or upper-body pushes. Keep transitions under a minute by having weights already placed near each bike. Planning on paper first shows whether the total adds up and prevents the common mistake of cutting the cool-down when the middle sections run long.
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Step two: choose simple strength moves
Pick strength exercises that can be done safely near a bike without much setup. Examples include dumbbell rows, shoulder presses, bicep curls and tricep extensions, since the legs are already working on the bike. Limit the list to four or five moves and repeat them so riders learn them quickly. Offer a lighter and heavier option for each, and give a short cue about posture. Instructors should avoid complex lifts when participants are fatigued from cycling. Clear, repeatable movements keep the class approachable for beginners while still giving regular members something to push against.
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Step three: test, time and adjust
Run a worked example before opening the class. Imagine a Tuesday session: warm-up ride, climb block, shoulder and row set, sprint block, curl and tricep set, final ride, then stretching. Time it with a friend, noting where riders waited or rushed. Adjust by shortening a block, swapping a move or changing the music cue. After the first real class, ask participants whether the effort felt balanced and whether transitions were smooth. Keep a simple record of changes so the plan improves each week and instructors can follow the same structure consistently.