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