Inspiration & Advice

New Climb feature for Stages Dash 200

Stages Dash new Climb feature puts all climbing metrics on one screen at a glance

Get ready to climb to new heights with more data at your fingertips with this new Stages Dash feature: Climb.

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Stages Signature Rides | Free Indoor Cycling Workouts

Ladies smiling while taking an indoor cycling class

Your Next Class is Covered.

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's  best 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:

  1. Increases cardiovascular fitness: Intervals improve your heart and lung function, leading to a stronger cardiovascular system.
  2. Improves endurance: Intervals help you train at higher intensities for longer periods of time, improving your endurance.
  3. Time-Efficient: Interval training provides a high-intensity workout in a shorter period of time compared to longer, steady-state workouts.
  4. Burns a ton of calories during and after the ride is over 
  5. 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: 

  • Comfortable effort: fully aerobic, fat burning, sustainable 
  • Moderate effort: mostly aerobic, calorie burning, decreasing sustainability
  • 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. 

Give it a try and let us know what you think.

 

 

HIIT & Steady Ride Stages Signature RideHIIT & Steady Ride Stages Signature Ride
 
 
 

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Instructor Self-Care: Teaching for the Long Haul

Fitness instructors high-fiving

Self-care. 

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.

 

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Power vs. Heart Rate: Which is Better?

Stages Dash with Power Zones

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?

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Sam Holness: First Openly Autistic Athlete to Finish Kona

Sam Holness Running in Kona


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.

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Ride Workouts in the Stages Cycling App

Stages app controls SB20 workouts

We have just released a BIG update to the Stages Cycling app. Version 3.7 of the app now allows you to follow workouts while paired to a power meter or controlling your Stages SB20 Smart Bike.

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Holiday Gift Guide for Cyclists

Holiday Sale Up to 40% Off

Cyclists can be notoriously hard to shop for, we often already have a bunch of gear. What else is needed? We’re here to help! Browse below for fun gift ideas for every type of cyclist, with options for any budget.

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Hannah Otto On Winning Leadville and the Life Time Grand Prix

Hannah Otto winning Leadville and an FKT

Hannah Otto reviews her 2022 season fresh off of winning Leadville 100 MTB, achieving a Fastest Known Time on the Whole Enchilada Trail in Moab, UT, and the Life Time Grand Prix.

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