Schedule & Class Type

All classes are 60 min - $10

Saturday cycle class is 90 min - $12.17

2/22 - 2/28 (ALL TIMES EST USA)

MONDAY

6:30a-7:30a CYCLE

13/6/6/3/3

"Jammed"

9:30a-10:30a CYCLE

13/6/6/3/3

"Jammed"

6:30p-7:30p CYCLE

13/6/6/3/3

"Jammed"

6:30a-7:30a RUN

5 x 4/2

'Jackie"

6:30p-7:30p  RUN

5 x 4/2

'Jackie"

6:30a-7:30a RUN

4 x 6/3

'Rollers"

6:30a-7:30a MULTI

Cycle+Strength (CS)

"10 Cycle / 5 Strength"

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

1 x 14 / 4 x 7

"Take The Hill"

9:15a-10:45a CYCLE

5 x 7/5

'Split Squad"

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

10:00a-11:00a CYCLE

STARTS IN MARCH

5:30p-6:30p PILATES

STARTS IN MARCH

7:30a-8:30a CYCLE

Weekly Sprint Class

STARTS IN MARCH

9:30a-10:30a RUN

Weekly Tempo

STARTS IN MARCH

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

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