MODULE 3 – TEACHING BPM CORE CLASS COMPONENTS
Greeting
The core class components include the welcome and greeting, warm-up, ride, cool down, and stretching. The welcome sets the tone for the class and helps riders understand the purpose, expectations, and flow of the workout.
During the greeting, introduce yourself, explain the fundamentals of the class, and remind riders that BPM Cycling™ is designed to meet them where they are. A helpful tagline to share is: “Your Body. Your Bike. Your Ride.”
Introduce music as the foundation of the ride. Let riders know they will be encouraged to connect with the beat, listen for musical changes, and use the energy of the song to guide their effort.
Kruzing Tip
Play your music at a slightly reduced volume during your greeting so riders can clearly hear your voice and feel the tone you’re setting.
Warm-Up
The purpose of the warm-up is to prepare the body for the ride while introducing riders to the structure, expectations, and focus of the class. A strong warm-up helps riders gradually increase body temperature, establish rhythm, and settle into proper form before intensity builds.
· Allow at least 3 minutes for the warm-up.
· Use gentle movement to prepare the musculoskeletal system for the ride.
· Introduce BPM body positions and signature moves at a comfortable pace.
· Encourage riders to pedal steadily to raise body temperature and increase blood flow to working muscles.
· Establish proper bike form early, including posture, alignment, and controlled movement.
· Add simple mobility cues as appropriate, such as shoulder rolls, gentle neck rotations, or reaching arms overhead while maintaining an easy pedal.
Kruzing Tip
For a warm-up song, choose music that feels welcoming, steady, and easy to follow. The song should make riders want to move without feeling rushed, heavy, or overly intense.
A strong warm-up track often has a comfortable pace, a clear pulse, and enough energy to wake up the body gradually. Riders should feel like they can settle into the bike, find their rhythm, and begin connecting with the room.
Listen for music that feels smooth, inviting, and confident. If the song naturally encourages gentle movement, easy breathing, and a sense of readiness, it is likely a good fit for the opening minutes of class. Do not be afraid to choose a popular song or a classic riders may recognize; familiar music can help the room feel comfortable, connected, and ready to move.
Working Block
“Your Body. Your Bike. Your Ride.” This BPM Cycle™ mantra teaches rider self-awareness through the Resistance and Cadence.
Every ride should support both novice participants and more advanced riders. Instead of cueing exact resistance turns or specific RPMs, instructors should use language that helps riders understand effort, control, and safe movement. This keeps the class inclusive while still allowing each rider to challenge themselves appropriately. As the instructor, your role is to educate riders on how to listen to their bodies, recognize their abilities and limitations, and make adjustments that allow them to enjoy their individual ride.
Ride factors to consider:
- Keep a visible clock or timer available so you can manage the warm-up, ride, cool down, stretch, and studio exit.
- Encourage riders to monitor effort and use heart rate awareness when appropriate.
- Remind the class to breathe deeply and rhythmically throughout the ride.
- Cue proper biomechanical alignment throughout the class.
- Educate riders on the major muscle groups used during the workout.
- Make eye contact to ensure riders are comfortable, engaged, and enjoying the experience.
- Assist riders with equipment issues when they arise.
- Remember that a fun class is a successful class.
- Prepare soundtracks and playlists so they align with each segment of the ride, including bike setup, ride work, cool down, and studio exit.
Kruzing Tip
Try cues like:
· “Add enough resistance that the road feels heavier.”
· “Find a pace you can control.”
· “Challenge yourself while keeping your movement smooth.”
· “Choose an effort that feels strong, not strained.”
· “Stay in charge of your ride.”
· “If your form changes, bring the effort back.”
Active Recovery
Active recovery gives riders a purposeful reset without fully stopping the ride. It lowers intensity, allows breathing to settle, gives riders time to hydrate, and prepares the body and mind for the next working block.
During active recovery, the music should still support movement, but it should feel less demanding than a peak or working block. Choose a song that feels smooth, steady, and controlled so riders can stay connected to the beat while reducing effort.
A strong active recovery song often feels calm without feeling sleepy. It should give riders space to breathe, reset posture, release unnecessary tension, and mentally prepare for what is coming next.
BPM recommendation: For active recovery, choose music that generally falls between 65–85 BPM, or select a song that can be comfortably ridden at half-time if the track feels faster. The goal is not speed; the goal is a steady rhythm that helps riders recover while staying engaged.
- Use active recovery after a demanding climb, attack, or high-energy working block.
- Lower resistance and cadence enough for riders to regain control of breathing.
- Encourage riders to hydrate, reset posture, and check in with their effort level.
- Keep the coaching calm, simple, and reassuring.
- Use the music to hold the room together while intensity drops.
Kruzing Tip
To add variety and clearly signal a shift in the ride, choose an active recovery song that breaks from the main genre of your playlist. The contrast helps riders immediately understand that this moment is different.
Cool Down
The cool down helps riders gradually transition out of higher-intensity work and return the body to a calmer state. This is not an abrupt stop; it is a controlled shift that allows breathing, heart rate, and movement to slow with intention.
During the cool down, reduce resistance and cadence while keeping riders connected to the rhythm of the music. Encourage them to soften their grip, relax their shoulders, lengthen their breathing, and notice how the body feels after the work they completed.
Choose a cool down song that feels smooth, calm, and grounding. The music should create a sense of closure and help the room shift from effort to recovery without feeling too sudden or disconnected from the rest of the ride.
- Gradually reduce resistance and cadence instead of stopping suddenly.
- Guide riders to breathe deeply and release unnecessary tension.
- Use calm, reassuring language to help the class settle.
- Encourage riders to acknowledge their effort and reconnect with their body.
- Prepare riders for stretching by slowing the energy of the room.
Kruzing Tip
BPM recommendation: For cool down, choose music that generally falls between 60–80 BPM, or use a song with a gentle half-time feel. The goal is to support steady breathing, controlled movement, and a smooth transition into stretching.
Stretching
Stretching gives riders time to release tension, lengthen the muscles used during the ride, and leave the class feeling grounded and complete. This section should feel calm, intentional, and connected to the work the riders just completed.
Guide stretching with simple, clear language. Encourage riders to move slowly, avoid bouncing, breathe into each stretch, and stay within a comfortable range of motion. The goal is not to force flexibility; the goal is to help the body recover with control.
Choose music that feels soft, steady, and relaxing. A good stretching song should help lower the energy of the room, support slower breathing, and give riders a sense of closure before they leave the studio.
BPM recommendation: For stretching, choose music that generally falls between 55–75 BPM, or select a song with a slow, gentle feel. The music should support calm movement, steady breathing, and a thoughtful finish to class.
- Invite riders to slow their breathing and release tension.
- Focus on major muscle groups used in class, such as calves, hamstrings, quadriceps, hips, glutes, shoulders, and chest.
- Use slow transitions so riders do not feel rushed.
- Remind riders that stretching should feel comfortable, not forced.
- End with appreciation, a brief closing message, and any studio clean-up reminders.
Kruzing Tip
The stretching phase is your opportunity to ground the room. Use a soft, encouraging tone of voice that matches the slower BPM of the music. Dim the studio lights if possible to help riders transition mentally and physically out of class intensity.