5 Go To Moves You’ll See in Class

Indoor cycle choreography can be flashy or intimidating depending on which studio you choose. It’s intentional patterns you move through on the bike, guided by music, resistance, and clear cueing. These patterns help structure cardio training, keep the ride engaging, and allow riders of all levels to participate without confusion. Below are five go-to choreography moves you’ll regularly see in most indoor cycle classes and what they’re designed to do.

Climbs (seated and standing)  

Climbs are performed with added resistance and a slower, more powerful pedal stroke, both seated in the saddle and standing out of it. Seated climbs build muscular endurance and steady cardiovascular output, while standing climbs add strength, power, and postural engagement. In class, these are often layered together to simulate hills and create intensity without speed, allowing riders to control effort while staying connected to the music.

Sprints  

Sprints are short bursts of faster cadence performed with intention and clear timing. These moments are energetic, focused, and tied closely to musical accents. Sprints train cardiovascular capacity, quick responsiveness, and mental focus. In class, they’re used strategically rather than constantly, giving riders the chance to elevate heart rate, then recover, without turning the ride into chaos.

Jumps  

Jumps are smooth transitions between seated and standing positions, timed to the beat and clearly cued. Rather than fast hopping, jumps emphasize control, coordination, and breath. This movement builds functional strength in the legs while improving body awareness on the bike. Jumps also help break up longer efforts and add variety without increasing speed or impact.

Tap backs  

Tap backs involve shifting the hips slightly back over the saddle while maintaining resistance and rhythm. This movement targets the glutes and posterior chain while reinforcing stability and control. Tap backs are often used during climbs or rhythm-based sections to deepen muscular engagement and help riders feel strong, grounded, and supported through the legs.

Push-ups  

Push-ups on the bike are a controlled upper-body movement layered into riding, typically performed with steady resistance and slower tempo. They train upper-body strength, core stability, and coordination between the arms and legs. In class, push-ups add dimension to the ride and challenge riders to stay connected through the whole body rather than relying solely on the legs.

How it all fits together  

These indoor cycle choreography patterns are tools, not requirements. Every class layers them intentionally, with clear options and modifications so riders can adjust intensity while still moving with the group. Cycle choreography is designed to make cardio training effective, engaging, and accessible, whether it’s your first ride or your hundredth. When you step into class, these are the foundational movements you’ll experience again and again, each serving a specific purpose in building strength, stamina, and confidence on the bike.