Outdoor Cycling

Cycling Training

Outdoor cycling.

Outdoor cycling sessions at Exercise Institute combine interval training, skills development and group riding to help riders build fitness, confidence and road awareness in a supportive environment.

Sessions run on Wednesday and Thursday mornings. Thursday sessions focus on high-intensity interval training and racing tactics, while Wednesday sessions are women’s-only and focus on improving fitness and confidence for intermediate ability levels.

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Why this matters.

Fitness

Train with purpose.

Structured interval work helps riders build aerobic fitness, strength and repeatable effort while still training in a real outdoor riding environment.

Skills

Ride with confidence.

Outdoor sessions support skills development, group riding awareness and better confidence on the road, not just raw fitness.

Community

Build connection.

Riding with others helps athletes learn, stay consistent and enjoy the social side of cycling, including coffee after sessions when possible.

Exercise Institute outdoor cycling training session

Session Overview

Fresh air, structured riding and coached support.

Exercise Institute outdoor cycling sessions blend interval training, skills development and group riding so riders can improve fitness while also becoming more confident in real riding situations.

Each session is led by a qualified trainer who outlines the specific goals for the session and supports the group through the planned work.

Wednesday morning women’s-only ride focused on fitness and confidence.
Thursday morning session focused on high-intensity interval training and racing tactics.
Group riding elements to support safe, confident riding as a collective.
Friendly training environment with support for different fitness levels.

Book Outdoor Cycling

Pricing.

Single Session

Single Pass.

$15

Book one outdoor cycling session through the online booking system.

Single Pass

Multi Session

10 Session Pass.

$135

Purchase a 10-session pass to support consistent outdoor training and regular group riding.

10 Session Pass

First Time

Contact First.

Ask

If it is your first time, contact Exercise Institute so we can help direct you toward the right session for your level.

FAQ’s.

Suitability

Who can attend our outdoor sessions?

Anyone can attend our outdoor sessions, with different group options available for different fitness levels.

If it is your first time, we would love for you to contact us via email first so we can help guide you toward the most suitable session.

Exercise Institute offers group sessions for different fitness levels, so the right starting point matters.

Session Format

What do our outdoor sessions look like?

Sessions combine interval training, skills development and group riding.

Outdoor sessions involve a blend of interval training to increase fitness, skills development to improve confidence, and group riding to explore how to ride safely as a collective.

The aim is to improve both performance and confidence, not just complete a hard workout.

Fitness Level

What if I am not very fit?

That is absolutely fine, but we would like to hear from you first.

Depending on your current level, it may be better to start with one-on-one work to build confidence before joining group sessions.

This helps make the transition safer, more enjoyable and more productive.

Coaching

What can I expect from the session?

Each session includes a qualified trainer who outlines the goals of the session.

At each session, a qualified trainer outlines and instructs the group on the specific goals of that session.

Sessions are aimed at improving cycling skills and fitness in a friendly, supportive environment.

Equipment

What equipment do I need?

You need a bike, a helmet and a confirmed booking.

Most people use road bikes for these sessions, and a helmet is required. Bike lights are preferred.

Please ensure you have registered so we know you are coming. We often meet for coffee afterwards, so try to allow time to attend and make friends.

Weather

What if the session is cancelled due to poor weather?

Registered riders will be emailed if a session is cancelled due to poor weather.

All individuals registered to attend the session will be emailed if the session is cancelled due to poor weather, preferably at least 12 hours before the session starts.

If the session is cancelled, your session will be credited back to your account.

Ride outside with structure.

Book an outdoor cycling session with Exercise Institute to build fitness, confidence, skills and connection through coached group riding.

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