Iron & Ride

Half an hour of dumbbells, half an hour of climbing — one class that sells both sides of your timetable

Indoor cycling
All levels · basic bike fit needed
60 min
Works for 8–20 (a bike each)
1 instructor
Effort 4/5
Cycle studio with floor space beside the bikes
hybrid
strength
cycling
full-body
double-bill

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: A bike per member with a mat and one pair of medium dumbbells laid beside it before class. Towels and water — this one is a sweaty double bill.

Warm-up6 min

Two Classes, One Ticket

RPE 3

Setup: Bikes pre-set where possible, mat and dumbbells beside each one so nobody crosses the room mid-class. Greet at the door with the shape of the hour: iron first, ride second, and the only commute is one step sideways.

How it works: Start on the floor: 90 seconds of marching, arm circles and hip openers, then two slow rounds of squat, hinge and press-reach at bodyweight. While they move, run the bike-fit check-in for anyone new — saddle at hip height, bars comfortable, feet strapped snug — so the changeover later costs seconds, not minutes. Finish with 60 seconds of quicker squats to arrive at working temperature.

What to say

“One step between your two gyms tonight — nobody wanders, everything you need is at your feet.”
“Set your bike now while you're fresh — future you, mid-changeover, says thanks.”
“Squats slow and low — these legs have a hill to climb in half an hour.”

Easier

March the whole thing; squats to a half depth.

Harder

Add a 2-second pause at the bottom of the final squats.

Workout20 min

Iron — The Floor Half

4 rounds × 4 moves × [40s work / 20s rest]RPE 7

Setup: Everyone on their mat, dumbbells at arm's reach, timer set to 40 seconds work, 20 seconds rest. Four moves demoed once each, both versions: goblet squat, hinge to row, floor press, reverse lunge with the bells at the sides.

How it works: Four rounds of the four moves in order — sixteen working intervals, one steady grind. Rounds one and two build; rounds three and four are the working rounds where you walk the mats and coach names. Keep the legs honest but not emptied — say out loud that the bike gets the final word tonight, so the lunges stay controlled rather than heroic. Rest intervals are for breathing and one sip, not for renegotiating the plan.

What to say

“Heels heavy, bells close — the squat lives between your hips.”
“Hinge flat, then row the elbows to your pockets — two moves, one flat back.”
“Press with your knuckles to the ceiling and your lower back friendly with the floor.”
“Leave one rep in the tank on lunges — the hill will come looking for it.”

Easier

One bell or none; squats to a target depth; lunges become step-backs with a hand on the bike frame for balance.

Harder

3-second lowers on squats and press; the final round runs 45/15.

Workout4 min

The Changeover

RPE 2

Setup: Timer off, music fading between playlists. This four minutes is choreography, not dead air — a sloppy changeover is where hybrid classes lose the room.

How it works: Call the sequence like a pit stop: bells to the corner of the mat, one long drink, towel to the bars, clip or strap in, and start the legs at feather-light resistance. While they settle, walk the row once checking saddle heights you flagged in the warm-up. Use the spare minute for 60 seconds of easy spinning with one 15-second leg-speed lift, so the ride starts on warm legs instead of cold shock.

What to say

“Pit stop, not interval — smooth beats fast, and you've earned the drink.”
“Resistance to feather and just let the legs remember circles.”
“Strapped, towelled, watered — three checks and you're a cyclist now.”

Easier

Stretch the changeover to five minutes the first few weeks you run this class — speed comes with familiarity.

Harder

The two-minute changeover challenge for an experienced room, called down like a countdown.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

Free on ClassPlans — new class plans weekly.