Whether you’ve been teaching for one month, one year, or fifteen years, keeping your classes innovative and fresh can be exhausting.
Let our Master Educator team take the guesswork out of planning your next class with Stages Signature Rides!
What are Stages Signature Rides?
Stages Signature Rides are carefully designed templates for indoor cycling instructors to use in their classes. Every class is created by a Stages' Master Educator and aligns with Stages Cycling University'sbest practice guidelines. Each template comes with everything you need to deliver an amazing class experience, including:
Class plan
Timing for each segment
Cueing & instructions
Music suggestions
The best part is that they are entirely free!
Get Our Most Recent Ride Below.
High & Low
The High & Low Signature Ride is one of our favorites because it allows your riders to economize their effort while maximizing the benefits of high-intensity threshold training.
This rich rate of perceived exertion (RPE) template empowers riders to hit a 7 or 8 on a scale of 1-10 and then dials things back the intensity to a 3-5. This straightforward format holds no secrets. Riders can trust that lighter work is just beyond the harder effort, enabling them to train hard and reap the benefits of the higher RPE segments. The ebb and flow nature of this ride gives riders a feeling of accomplishment, without having to go home to take a nap to recover.
Give it a try and let us know what you think.
30-Second Intervals
Here are five reasons we love our 30-Second Interval ride:
Increases cardiovascular fitness: Intervals improve your heart and lung function, leading to a stronger cardiovascular system.
Improves endurance: Intervals help you train at higher intensities for longer periods of time, improving your endurance.
Time-Efficient: Interval training provides a high-intensity workout in a shorter period of time compared to longer, steady-state workouts.
Burns a ton of calories during and after the ride is over
Variety: Intervals add variety to your indoor cycling workout, and keep your riders engaged and motivated.
Descending Intervals
What are Descending Intervals?
Descending Intervals can produce big-time gains in your student’s speed and power. Like most High Intensity Interval Training (HIIT) workouts, Descending Intervals alternate between high intensity and lower intensity segments of work, but what makes them unique is that the high intensity intervals get shorter as the workout progresses. The efforts are short, and both the effort and recovery durations change throughout the class, which requires your riders to stay focused on what they’re doing. Active and engaged riders are happy riders, so give this ride a try and let us know what you think.
Ladders
If you are looking for an efficient way to expand your student’s aerobic ceiling, look no further than this month’s signature ride!
Stages’ Ladder ride synthesizes three effort segments:
Hard effort: aerobic/anaerobic mix, glucose burning, not sustainable
It might sound intense, but this class is more bark than it is bite. The structure is not only fun and motivating, but it also produces true cardiovascular gains.
Trust us; you and your students will love it!
HIIT & Steady
There’s a reason why everyone’s talking about High-Intensity Interval Training (HIIT): it works!
The simple combination of short bursts of fierce effort, followed by periods of rest gives the entire body, especially the heart, a great workout. Stages’ HIIT & Steady Ride crushes calories by combining the perfect amount of intervals with strength-building steady-state efforts.
It’s a popular buzzword, and for good reason! Self-care is a crucial aspect of our overall health and well-being, and this is especially true for fitness instructors. As a fitness professional, you spend your day helping others improve their physical and mental health, but it is just as important for you to prioritize your own self-care. By taking better care of yourself, you can reduce stress and burnout, improve your performance and ability to inspire others, and model healthy behaviors for your clients.
Without data, it’s impossible to know how far you’ve come or if your workouts are effectively moving you toward your goals. But what's the best approach to analyzing your workouts, heart rate, or power?
When we first interviewed “Super” Sam Holness, he was determined to make history as the world’s first openly autistic athlete to race in the IRONMAN World Championships in Kona. On his way to accomplishing this goal, he became the first person with autism to complete a full-distance triathlon at Mainova IRONMAN European Championship Frankfurt and added a Guinness World Record to his list of achievements after his stellar finish at Kona. We sat down with Sam, and his father, Tony Holness, to learn more about his iconic race and what might be next.
The key to creating a flourishing group exercise program and a successful career in fitness is an ongoing commitment to growth and training. The fitness industry is constantly evolving, and it’s crucial to align with new knowledge in order to deliver safe, effective, and unforgettable classes. A passion for people and a love for cycling are great motivators, but they aren’t enough to set you apart from everyone else.
Here are five reasons why SCU certifications and workshops are worth the investment.
When it comes to our health and athletic performance, the importance of fascia cannot be overstated. The majority of all injuries occur in the fascia or fascia-related tissues, so learning about how to keep these tissues healthy can be a real game-changer. Fascia training also boosts training programs by adding something essential that might be missing. Similar to how a multi-vitamin can bridge nutritional gaps, fascia training supplements every system of the body and keeps us moving like a well-oiled machine.
Stages Power has helped athletes worldwide and in every discipline of elite cycling. Stages athletes have amassed: eight grand tour wins, 24 world championships, 72 national titles, multiple Olympic medals and much more. Stages is also proud to sponsor the St. Michel-Auber 93 women’s team in the Tour de France Femmes.
July 2022 marks the tenth anniversary of Stages Power, and we are celebrating! Our journey began with a brilliant idea and a team of five risk-taking cycling enthusiasts. Fueled by determination and a relentless drive toward innovation, our company has grown to become the global leader in power meter production. A lot has happened over the past decade, and we are proud to say that power has led every step of the way.
Stages has been 100% cycling focused from its beginning. Long before they were Stage’s engineers, innovators, or business leaders, our core team members were avid cyclists. They valued the benefits of power and envisioned a way to make power accessible for every rider. So, with a dream in hand, the team of five challenged the norm and set out to create a product that was accessible, affordable, and easy to install. This is the story about how they made it happen.
The Stages Cycling brand was launched in 2012 with the mission of bringing power to every rider. Up until that point, power meters were cost-prohibitive (costing close to $3,000) and difficult to use. The first power meters on the market also had trouble compensating for temperature fluctuations, were difficult to install, and required additional sensors and components. Stages’ team of engineers, business-minded entrepreneurs, and avid cyclists, had a vision of how to solve these problems, not just for the professionals, but for every rider. So they hit the market head-on to make incredibly accurate power meters that were accessible, affordable, and easy to install. Today, Stages makes a power meter for every type of rider and every type of bike.
