Indoor cycling is a form of exercise using stationary bicycles which have a weighted flywheel. Indoor cycling encompasses everything from low intensity work, high intensity training, rhythm riding (riding to the beat of the music), simulating an outdoor ride and specific cardiovascular training. It's suitable for individuals of all fitness levels, as the resistance and intensity can be adjusted to accommodate beginners to advanced cyclists.

Indoor cycling and outdoor cycling share similarities but also have key differences:

Environment

Indoor Cycling: Takes place within a controlled, indoor environment on stationary bikes. The conditions remain consistent, unaffected by weather or terrain.

Outdoor Cycling: Occurs in outdoor, natural settings, exposing riders to varying weather conditions, terrain changes, and road surfaces.

Bike Type

Indoor Cycling: Involves the use of stationary bikes specifically designed for indoor use, equipped with features for adjusting resistance and monitoring performance.

Outdoor Cycling: Uses traditional bicycles designed for outdoor use, which must be steered, balanced, and powered by the rider's effort.

Terrain and Challenges

Indoor Cycling: Provides a simulated riding experience with the ability to adjust resistance levels and mimic hills or sprints for a challenging workout.

Outdoor Cycling: Offers diverse terrains such as hills, descents, flats, and varying road conditions, presenting a more dynamic and unpredictable workout.

Community and Social Interaction

Indoor Cycling: Often conducted in a group class setting, fostering a sense of camaraderie and motivation through group dynamics and instructor guidance.

Outdoor Cycling: Can be solitary or done in groups, allowing for social interaction, exploration, and the potential for group rides.

Safety and Accessibility

Indoor Cycling: Provides a controlled and safe environment, making it accessible to individuals of all fitness levels and abilities.

Outdoor Cycling: Involves potential safety considerations related to traffic, weather, and road hazards, requiring cyclists to be more attentive and cautious.

Technology and Metrics

Indoor Cycling: Incorporates advanced technology to track metrics such as speed, distance, resistance, heart rate, and calories burned, offering real-time feedback for performance assessment.

Outdoor Cycling: Utilises cycling computers, GPS devices, or smartphone apps to monitor performance and track route details.

Cardiovascular Fitness:

Indoor cycling is an excellent cardiovascular workout, enhancing heart and lung health by improving endurance and stamina.

Calorie Burning and Weight Loss:

High-intensity indoor cycling sessions can burn a significant number of calories, aiding in weight management and fat loss.

Leg Strength and Muscle Toning:

Cycling engages major lower body muscles like quadriceps, hamstrings, calves, and glutes, leading to improved leg strength and muscle toning.

Low-Impact Exercise:

Indoor cycling is gentle on the joints, making it suitable for individuals with joint concerns or those recovering from injuries.

Customisable Intensity:

Riders can adjust the resistance and speed of the stationary bike, allowing for a customisable workout that meets their fitness level and goals.

Mental Wellbeing:

The rhythmic pedalling, energising music, and motivational atmosphere in indoor cycling classes can help reduce stress, anxiety, and enhance overall mental wellbeing.

Group Motivation and Support:

Participating in group indoor cycling classes offers motivation and support, encouraging consistent attendance and improved fitness levels.

Convenience and Accessibility:

Indoor cycling can be performed year-round, regardless of weather conditions, and is easily accessible at gyms, fitness studios, or even in the comfort of one's home with a stationary bike.

Interval Training:

Indoor cycling allows for structured interval training, alternating between periods of intense effort and recovery, which has been shown to improve cardiovascular fitness and burn more calories.

Improved Endurance and Performance:

Regular indoor cycling can enhance overall endurance, translating to improved performance in various physical activities and sports.

Boosted Metabolism:

Consistent indoor cycling can boost metabolism, helping the body continue to burn calories even after the workout is completed.

Community and Social Interaction:

Indoor cycling classes provide a sense of community and social interaction, fostering friendships and a supportive environment that encourages regular exercise.

It’s the sport that is probably the most accessible for beginners. You can take it at completely your own pace. If you want to sit in a dark corner and do your own thing until you feel a bit more confident we’re absolutely cool with that.

None at all!

Simply book a class. Our instructor will meet you at the door and spend time with you setting up your bike and explaining how everything works. We’re a small studio and everyone is given individual attention and time.

We offer three different classes.

Cadence Signature which is music driven and includes something for everyone, Cadence Zones which is more power based (so no bicycle dancing here) but still accessible for all levels and is all about the music, and as a one off on a Friday night we offer Cadence Karaoke! Sing along as you ride to the lyrics up on our screens.

Cadence Signature and Cadence Karaoke are both 45 minutes. Cadence Zones is 50 minutes.

There’s no right or wrong answer - it’s totally up to you! Attending classes three times a week will see huge improvements to your fitness.

Yes! Your first class with us is half price (£10).

None at all! We ask all our participants to sign a waiver before taking part in our indoor cycling classes to make sure there are no reasons why they shouldn’t take part in exercise, but age isn’t a limiting factor.

The maximum weight that one of our bikes can hold is 136kg (21st). There are no fitness level restrictions. Indoor cycling is easily adaptable for all fitness levels from absolutely beginner to seasoned pro.

We recommend you wear shorts or leggings, please don’t wear any loose fitting trousers around the ankles as they can get tangled in the pedal mechanism.

If you have them then yes, wearing your own shoes is always preferable but please make sure they have two point cleats NOT three point cleats so they can fit our bikes.

If you don’t have your own shoes then don’t worry we provide cleats for all our clients.

We use Keiser M3is.

Yes, the bikes are easily adjustable for every shape and size and your instructor will spend time setting you up properly before class.

Please see our membership options here.

Please see class package options here.

Yes - we offer a drop in class for £18.

Each membership has different terms associated with it. Please see our membership options here.

We have an introductory offer for new customers, £33 for 3 classes. Keep an eye on our website for discounts that will be on offer through the year.

Keep an eye on our website for discounts that will be on offer through the year.

Nope! Everything is included in the price you see.

If you are new to the class please arrive 10 minutes early, so we can find the best shoe size for you and set you up on the bike. If you’ve been to us before please arrive 5 minutes before the class so we can give you your shoes and sign you in.

The short answer is no. The upstairs space is a PT studio, if you arrive early for class and he PT studio is free, then feel free to wait upstairs but if there’s a session taking place please wait outside the building or on the staircase leading down to Cadence.

We will always let clients in 5 minutes before the class.

Unfortunately if you’re late for a class we can’t allow you in for health and safety reasons. Our classes are perfectly curated by our expert instructors and missing the warm-up could put you at risk. It’s also unfair on other riders, as we want to make the class experience exceptional from the very start.

The instructor will close the door at the class start time and no-one will be allowed in after that.

Every class is designed for every fitness level. Please tell the instructor if you’re a beginner and they can talk to you privately about scaling options.

Every class is designed for every fitness level. The beauty of indoor cycling is individual adjustable resistance! If you’re a road cyclist that’s looking to improve your FTP you might be interested in our Zones classes.

Indoor cycling burns around 300-700 calories per class depending on your height and weight so every class will assist with weight loss.

It depends what the injury is. Always check with your doctor or health professional if you’re unsure about riding. If you get the all clear to train, then please inform your instructor at the beginning of the class about your injury.

We have 14 bikes, so every class is community driven. Our instructors know the name of all our clients and each class is very much about the client experience. We keep things small so that everyone feels valued, listened to and personally encouraged.

All our classes are suitable for pregnant women. In fact, indoor cycling is one of the safest forms of exercise to do during pregnancy.

Please inform your instructor if you’re pregnant and they can advise you about any necessary adaptations.

We provide a toilet and changing area.

We don’t have shower facilities, we advise you to come in your sports kit.

If that’s not possible there is a large bathroom where you can get changed.

Yes, we have hooks for your coats and everyone is assigned an individual cubby hole in which to put their belongings.

Yes, there will be a towel ready and waiting for you on your bike.

We advise you to bring a reusable water bottle. You can fill from the tap in the bathroom upstairs. If you forget your water bottle, we sell recyclable cans of water, or we sell branded reusable bottles (they are EXCELLENT bottles. We LOVE them!).

For most of our classes, yes! Free parking is available around the studio. There is parking restriction between 11am and 1pm on weekdays. For the rest of our classes, and on a weekend, parking is free.

P.S.- the parking restriction is for residents of the Haringey HS1 zone. If you live locally, you may have a residents permit that covers that!

P.P.S. - Please pay attention to parking signs and restrictions. The above is true at time of writing, but we are not responsible for any parking tickets received.

Please see our instructors page here.

All our instructors are fully certified through CIMSPA (the Chartered Institute for the Management of Sport and Physical Activity) - the professional development body for the UK's sport and physical activity sector.

Yes, as well as being fully certified, all instructors have been through multiple training sessions at Cadence to handle anything and everything!