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Welcome to indoor cycling class. Here's some info to help you understand how to get the best out of this application.
First you need to set up the bike correctly. Adjust the seat height so that when pedalling there is a slight bend in the knee when your foot reaches its lowest point. Some bikes also allow you to adjust the seat forwards and backwards and the height of the handle bars. Adjust these to suit your own needs, and make sure everything feels comfortable.
The indoor cycling coach exercise routine display has several areas. The RPM is telling you how fast you should be peddling, and if your exercise bike has an electronic display which also states this information then it will help you keep to the correct pace.
The color of the cyclist image right in the center of the screen shows how hard you should be working. During the workout vary the resistance on your bike so that you are working to this scale. Pale pink means virtually no effort, ultra red means as hard as you can possibly work. Remember to change your position: after pedalling on the saddle some time long, then you should be stood up on the pedals.
Both the pedal speed and rate of perceived exertion are guides; you should build up gradually and only do what you are comfortable with. As this system guides you through workouts, it will use intervals of higher and lower intensities. The coloured progress bar advances across the screen, to indicate how long you have before the next activity change. This is a well established technique and allows you to improve much faster than simply working at a constant rate.
And that's all there is to it. Select a duration (in minutes) and begin.
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