Personal Training

YMCA Cycling classes

Cycle Classes

*All classes are FREE to members*

BEGINNER CYCLE: A 30-minute class designed to teach novice spinners the basics of cycling.

CYCLE & CORE: An exhilarating 40-minute ride follow by a 20-minute abdominal workout

RMP: Ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training. A new RPM class is released every three months with new music and choreography.

An exciting indoor cycling class designed to improve your overall cardiovascular endurance. Guided images, visualizations, and other motivating techniques are utilized to prepare the mind and body for ultimate performance. All levels of fitness are welcome.

Cycle Starters: A program designed for a novice to fitness, as well as a novice to indoor cycling program; participants will begin with an appropriate paced 20-minute cardiovascular exercise program utilizing indoor cycles. The class will slowly progress the participants into a 45-minute exercise program.

Advanced Cycle:
Take your cycle ride to the next level with this challenging and motivating class. Riders will be challenged with more intense intervals and techniques during this 60 minute ride. This class is not recommended for the beginner rider.

Cycle & Strength:
Come improve your overall cardiovascular endurance and muscular strength in the power-packed class! Class begins with a guided cardiovascular cycle ride, incorporating flats, hills, and various intervals. After the ride, your instructor will teach exercises that enhance muscular strength, endurance, flexibility, reduce the bio-mechanical stresses of cycling, and improve overall cycling performance. Change your usual routine, or incorporate this class into your fitness regime, all while working hard and having a blast.

Cycle 45/45:
Get your cardiovascular and strength all in one! Cycle for 45 minutes and then move onto 45 minutes of strength conditioning, sculpting, core training, and flexibility, by incorporating the use of dumbbells, body bars, bands, stability balls, or medicine balls. Each class is different, but all are extremely challenging!

Spin and Sculpt:
Fun and effective interval training designed to blast calories, improve your cardiovascular endurance, muscular strength, plus tone your entire body by combining spinning drills and upper body band work.

Cycle Endurance: The class is designed for the avid cycle class participant looking for a steady state cardiovascular workout or for the average exerciser looking for a different approach to cardiovascular exercise. The class begins with a warm-up to bring the heart rate up to a target heart rate zone. Using resistance and cadence variances, the heart rate is maintained at a 75%-85% level throughout the class. Heart Rate are advocated, but not necessary. Heart Rates are monitored frequently. Class ends with a gradual cool down and flexibility session.

CompuTrainer: Athletes can systematically train with a specific purpose to achieve large gains in a short time interval. Power-based cycling training using the Computrainer allows YMCA coaches to program in your specific needs for individualized training in a dynamic and fun group setting. Frequent testing allows the riders to see their individual progress. Available at the Downtown Syracuse YMCA.