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Base Builder (BB)

Objective:

  • Expand endurance of cardio and muscular systems

  • Increase your ability to ride longer, more comfortably

  • Improve pedaling efficiency/technique

  • Strengthen posture and comfort

  • Improve your HR management skills

Characteristics:

  • Consistent revolutions at one specific Aerobic Endurance or Aerobic Strength heart rate (75% to 80%)

  • Smooth transitions between positions and terrains

  • Takes mental attention not to drift away

  • Class feels “longer” as structure is less diverse

 

Aerobic Power (AP)

Objective:

  • Increase capacity of muscular and cardio system

  • Raise your ability to ride stronger and harder

  • Generate sustainable power

Characteristics:

  • Progressive intensity throughout class

  • Intensity: Aerobic Endurance to Threshold (HR 75-85%)

  • No or limited recovery/breaks

 

Anaerobic Power (AnP)

Objective:

  • Expand cardiovascular and muscular system capacity at anaerobic level

  • Train ability to recover and re-engage

  • Improve your ability to boost power and temporarily sustain extreme intensities on a ride

Characteristics:

  • Intensity may exceed Anaerobic Strength (HR 95%)

  • Full recovery between intervals (HR 65% or lower)

  • Resistance from moderate to very heavy (5 to 9) combined with high cadence

  • Requires strong cardio and muscular condition

 

Perform Max (PM)

Objective:

  • Perform at maximum of cardio and muscular system that is sustainable for the duration of the class

  • Improve your ability to ride under race conditions

  • Test of fitness

  • Exploration of current personal limits

Characteristics:

  • Physically and mentally most challenging work-out

  • Intensity ranges from Aerobic Strength level and up, average is likely near Threshold

  • No recovery built in class structure- take Active Recovery as needed

  • Requires recovery day or easy ride/class

 

R&R (RR)

Objective:

  • Refresh and recover; relaxation for body and mind

  • Maximize benefit from preceding work-outs

  • Refresh muscles through increased blood circulation

  • Reduce tension and release lactate acid from muscles

Characteristics:

  • Light to moderate resistance at fluent cadence

  • Mental state is “intake” of energy vs. exerting power

  • Intensity is at recovery levels (HR 65% and below)

  • Requires patience for most A-type individuals

 

Mix

Objective:

  • Diversification of cycling work-out routine by combining elements of Base Builder, Aerobic Power and Anaerobic Power in one class

Characteristics:

  • Vary during class depending on elements

  • Diver and entertaining

 

Entry

Objective:

  • Learn the fundamentals of cycling, including the basics of shifting and gearing

  • Understand proper bike form and technique

  • Become familiar with watts and RPM

  • Have fun and get a great workout in

Characteristics:

  • Varying combinations of the following

  • Rolling hills to practice shifting and gearing

  • Out-of-the-saddle climbs

  • Consistent RPM work

  • End-of-the-class competitions

 

XPress

Objective:

  • Leans towards more toward shorter threashold intervals with many repetitions 

  • Improve your Anaerobic Threshold

  • Test of fitness

  • Exploration of current personal limits

Characteristics:

  • Shorter 45 min class but a very challenging work-out

  • Intensity average is likely near Threshold

  • Recovery scheduled between intervals