How Many Calories Do You Burn In An Evo Indoor Cycling Class?

evo jack1Out of all the thousands of fitness classes I have taught over the past 10 years the most popular question that is asked is:

‘How many calories do you burn during a cycling class?’

fiit 2REFER TO THE F.I.I.T. PRINCIPAL

FREQUENCY OF CYCLING  

How many times are you training per week. Make sure to spread out your workouts throughout the week instead of trying to get them all in on one day! Every year I see more and more individuals lose interest in training programs soon after setting all those New Year’s resolutions during the months of March-May. Fitness is a necessity and not a luxury. Make fitness a part of your lifestyle in order to lead a longer and happier life.

jack evo 2ITENSITY…. WITH THE ADDITION OF ADDING CORE WORKOUTS WHILE CYCLING ON THE EVO INDOOR BIKE

The amount of Intensity and tension that you add during the cycling class as you turn the ‘knob’ in order to add more brake, resistance, and/or tension to your workout. The higher the intensity, the more calories you will burn. A 200-lb. individual will burn around 800 calories in 60 minutes at a moderate/high intensity workout. At a very vigorous intensity on the indoor cycling bike during class this same person will burn around 1,200 calories in around 60 minutes. Most classes including my own classes are developed around a H.I.T.T. (High Intensity Interval Training) type of workout involve so your body will burn more calories faster and become leaner over time!

TYPE AND TEMPO WHILE USING THE RELAY FITNESS TRICORE CYCLING PROGRAM

evo icon 2Tricore is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads in the pack through hills, flats, mountain peaks, time trials, and interval training. The TriCore Indoor Cycling Program utilizes the pivoting frame and Orb™ features of the Evo Fitness Bike to give riders the best workout possible. It’s a simple formula: hardcore training regimens plus efficient training equipment equals extreme fat loss, enhanced functional strength and conditioning, and fun new workouts and exercises. This specially designed system of indoor cycling was developed by Jack Nunn, extreme endurance athlete and owner of Roworx in Long Beach, California. While creating his workout program to train for a future Iron Man, Jack decided that he needed a more efficient training implement; he found the Evo fitness bike. Jack has taken the principles of training he used to prepare himself for the Ironman evo swayand applied them to this unique indoor cycling certification. Unlike most indoor cycling certifications, TriCore has real-world applications for cyclists, triathletes, and a wide range of other athletes. Needless to say, all of the principles and guidelines can be used to help any instructor run a successful, heart-pounding class. It will also give you the ability to create programming that will progressively increase your clients’ ability to handle longer, harder rides throughout indoor AND outdoor cycling rides.

The Tempo, FAST OR SLOW of the workout during cycling will also dictate how many calories you will burn during a cycling class. Make sure to constantly rise to the challenge of adding more resistance and tension along with with adding faster tempo and pedal speeds.

TIME SPENT WHILE WORKING OUT PER WEEK (LOG YOUR HOURS AND CYCLING WORKOUTS)

evo fit 2There are no shortcuts to becoming a fit individual. An individual must put in the proper amount of time during the week in order to accomplish fitness goals sooner. The length of the class plays a massive role in your caloric expenditure. The longer the class, the more calories you will burn. For example, a 180-lb. person burns about 570 calories in 60 minutes at a moderate intensity. If the class is 90 minutes, this person would burn about 860 calories. Simply said: The more time you spend cycling and working out throughout the week = the more calories you will burn. Calories in vs. Calories out!  

evo sway 1There are a few other things to consider when taking into account of how many calories you burn during each indoor cycling class:

                                       WHAT KIND OF INDOOR CYCLING BIKE ARE YOU USING?

The Core Active Sway Frame™ with the Evo Indoor Fitness Bike sways with body movement so that riders can engage their core muscles in order to get more out of a traditional cardio workout.

Engage Your Core

The Evo Fitness Bike’s Core Active Sway Frame™ feature allows a 10 degree sway to either side! This motion has been engineered to enhance your workout by engaging your core and upper body as you pedal.

More than Cardio

Indoor cycling can do more than increase your conditioning levels and help you lose unwanted pounds, it can be a complete workout solution that leads to a healthy lifestyle. The Evo Fitness Bike’s sway frame allows you to ride with a full body movement, similar to riding outside. This natural motion incorporates your core and upper body while also requiring more balance than a typical indoor cycle. Standing Cycling Mechanics involves the arms pulling up and back during the power stroke of the corresponding leg while the arms push down and forward during the upstroke of the corresponding leg. These arm activities are coordinated with the leaning of the bicycle, so the upper body contributes with the positive power output.

No Gimmick, Just Good Fitness

The Evo Fitness Bike’s Core Active Sway Frame™ feature isn’t trying to simulate turning a bike; for that, you need the g-forces that can only be generated with momentum. Rather, the Core Active Sway Frame™ simulates the natural motion of the body while pushing the pedals and balancing on a bike, as well as the upper body motion needed for standing sprints. Just like when you were learning to ride a bike for the first time, you need to learn to balance your body and engage your core muscles. You may not notice you’re doing it, but you’ll be working your entire body and have fun while you’re at it! When it’s time for an all-out sprint, you can up the resistance, stand up, and throw the bike from side to side as you race for the finish line.

The Benefits of Sway

What are some of the Benefits of Bike Sway and the Evo Fitness Bike?

  • Toned arms, shoulders, and abdominal muscle
  • More rapid fat loss through full body movements
  • Faster, more effective workouts
  • Enhanced functional strength
  • Better balance and coordination

body weightWHAT IS YOUR BODY WEIGHT?

The size of your body has a direct impact on the calories you expend in a class. Someone who is light is going to burn fewer calories than someone who is heavy. For example, a 150-lb. person burns about 240 calories cycling at a moderate intensity for 30 minutes; a 200-lb person burns about 320 calories under the same conditions. Please keep in mind that I consume about 3 times the amount of food then a woman who weighs 130lb. It is not directly similar as I create much more power and force just by weighing more as I push the pedal up and down with momentum and I’m able to create more power just by using my body weight. I teach 8 indoor cycling classes a week 4 to 6 times a week and at 210 lbs, I usually burn around 1000 calories per hour while cycling at a very high intensity.  For a 180 lb man he will burn around 650-675 calories. For a 130 lb woman she would burn around 475 to 500.

hr trainingARE YOU TRAINING WITH A HEARTRATE MONITOR TO GADGE WHERE YOU ARE IN YOUR TRAINING ZONES?
With all of the new technology out right now available to the public there are more options for very accurate heart rate monitors almost everywhere you go. More instructors are using heart rate in order to teach individuals more in cycling class how to utilize them to get the most calories burned throughout their workouts.
evo monitorHOW MANY WATTS ARE YOU AVERAGING PER CYCLING CLASS?
The use of the Watt Output measurement in class is best! I always tell everyone in all of my cycling classes to focus on the beats of the music, drills, and exercises. The Watt Output Measurement that is being introduced to many new indoor bike programs including the Evo is one of the most essential measurement’s that you can follow on your monitor. I tell my clients that a good goal to start with is to hit your own body weight in watts and average that number for the entire duration of class. Foe example, if a woman is 140lbs than her goal would be to try and average 140 Watts on the indoor bike throughout class. This means that the individual is actually holding good resistance and burning a substantial amount of calories in class.
evo chainHOW MANY MILES ON AVERAGE DO YOU TRAVEL DURING AN INDOOR CYCLING CLASS?
There are several things to take into account here and results can be all over the board. The instructor leading the class will set the tempo and intensity of the ride so it’s important to find an instructor that fits your fitness range. Some classes may be too easy and hard to get motivated in order to go farther distances while others are so difficult that you feel like your going to collapse after every song. Find your pace in any class you take and do your best to work as hard and efficient as you can during the entire ride. It also depends on YOU… and your individual fitness level. A great way to measure distance is not looking at the monitor but more importantly, the Watt Output Average and tempo of the class. As an estimate, an average 1 hour class at a cadence of 80–110 rpm is equivalent to about 20 miles on the road.
evo 19*EVO Training that has been developed by Jack Nunn and the Relay Fitness Team utilizes the core muscles in order to have a competitive edge over the other triathletes to ultimately go faster and be more efficient on the bike. Jack Nunn developed the TRICORE Indoor cycling Program by using all of his experience in competing in 3 Ironman competitions. The Core Active Evo Sway Frame, the realistic feel, and the specially designed handlebars allow for the best possible indoor riding experience while training for any competition. The EVO TRICORE Indoor Cycling training program offers many types of different workout routines to use while getting the best workout results possible. There are more than 15 types of exercises you can incorporate into your indoor cycling workout routine with the use of the TRICORE Indoor Cycling program. Be the best, look your best, train with the best, and always use the TRICORE Indoor Cycling Program!

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Jack Nunn

Jack Nunn is the head trainer and owner of Roworx. Jack is a former national team rower who has competed in more than 100 triathlons, including 9 full Ironmans. He has created a system of rowing that prepares the whole body for both competition and fitness longevity.

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