Schedule & Class Type

All classes are 60 min - $12

Saturday cycle class is 90 min - $15.17

6/21- 6/27 (ALL TIMES EST USA)

MONDAY

9:30a-10:30a CYCLE
4x1/3 & 1x11
"Night Cap"

6:30p-7:30p CYCLE
4x1/3 & 1x11
"Night Cap"

6:30a-7:30a RUN
6/6/8/6/4
"Safety Squeeze"

6:30p-7:30p  RUN
6/6/8/6/4
"Safety Squeeze"

6:30a-7:30a RUN
4x1/3 & 1x11
"Night Cap"

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6:30a-7:30a MULTI

Cycle+Run (BR)

"45 Cycle / 15 Run"

9:30a-10:30a CYCLE

"Ride With Coach"

The only weekly ride that

COACH leads from his own bike, as he trains for his season. 

8:00a-9:00a RUN
6x7:00
"To The Pen"

9:15a-10:45a CYCLE
4x15:00
"Manufacturing Runs"

AS

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

PM

10:00a-11:00a CYCLE
6/6/8/6/4
"Safety Squeeze"

7:30a-8:30a CYCLE
Weekly Sprint Class
"The Closer"

SP

9:00a-10:00a RUN
4x1/3 & 1x11
"Night Cap"

6:00p-7:00p PILATES

Core & Hips

"On The Mat"

SUNDAY

8:15a-11:30a CYCLE

LIVESCENE

In Person Workout

6:30a-7:30a CYCLE
4x1/3 & 1x11
"Night Cap"

MX

Class Types

 
 
 
 
 
 
 
 

​Aerobic Strength (AS)

Objective:

  • Increase capacity of muscular and cardio system

  • Raise your ability to run & ride stronger and harder

  • Generate sustainable endurance & power

Characteristics:

  • Progressive intensity throughout workout

  • Intensity: Aerobic Endurance to Threshold (HR 70-85%)

  • No or limited recovery/breaks

​

Anaerobic Power (AP)

Objective:

  • Expand cardiovascular and muscular system capacity at anaerobic level

  • Train ability to recover and re-engage

  • Improve your ability to boost strength & power and temporarily sustain extreme intensities

Characteristics:

  • Intensity may exceed Anaerobic Strength (HR 95%)

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

  • Hills & Resistance

  • 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 workout

  • Improve your ability to run & ride under intense 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 workout - take Active Recovery as needed

  • Requires recovery day or easy run/ride

​

Base Builder (BB)

Objective:

  • Expand endurance of cardio and muscular systems

  • Increase your ability to run & ride longer, more comfortably

  • Improve running & pedaling efficiency/technique

  • Strengthen posture and comfort

  • Improve your HR & Power management skills

Characteristics:

  • Consistent effort at one specific Aerobic Endurance / Aerobic Strength HR (65% to 75%)

  • Smooth transitions between positions and terrains

  • Takes mental attention not to drift away

  • Workout feels “longer” as structure is less diverse

​

Mix (MX)

Objective:

  • Diversification of cycling work-out routine by combining elements of Aerobic Power, Anaerobic Power, Perform Max in one class

Characteristics:

  • Vary during workout depending on elements

​

Brick (BR)

Objective:

  • Triathlon specific

  • Prepare the body to be strong off the bike

  • Confidence to hold specific paces per the distance

  • Familiarize body with initial transition off bike

Characteristics:

  • Tradition 10-15 run off bike

  • Intensity is determined by distance & phase of training

  • Mental training along with physical

  • Finding your "Legs"

 

Cycle & Strength (CS)

Objective:

  • Strength & drills on and off the Bike

  • Supplements tradition off the bike strength

  • "Off season" strength

  • Stronger = Faster

Characteristics:

  • 5-10 min on bike / 4-8 min off bike

  • Load legs through class

  • Plyo & Isolation

  • RPM 100+

 

Regeneration (RE)

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 effort 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

​

Sprinting (SP)

Objective:

  • Create explosive power for final finishes

  • Adaptation at extreme efforts

  • Quicker legs + more power = more speed

  • Form & technique to deliver more power 

Characteristics:

  • Repeated burst of power

  • Longer RI's then all other classes

  • Expect FTP 150%+

  • Big ring efforts

​

Pilates (PL)

Objective:

  • Strengthen the abdominals and hips, generating movement from a stable core

  • Encourage joint mobility in shoulders, spine, and hips

  • Release tension in the back and weight-bearing joints

  • Improve posture

  • Explore lateral planes of movement with twists, and abduction/adduction

Characteristics:

  • Subtle movements with deep sensation

  • Mind-body awareness for better control

  • Complete relaxation between movements

  • 20-30 modifiable, classical exercises developed by Joseph Pilates