Schedule & Class Type

BOOK YOUR

WORKOUT

AP

AP

AS

MX

MX

​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

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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

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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

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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

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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

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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