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
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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:
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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
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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
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Increase your ability to run & ride longer, more comfortably
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Improve running & pedaling efficiency/technique
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Strengthen posture and comfort
-
Improve your HR & Power management skills
Characteristics:
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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
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Workout feels “longer” as structure is less diverse
Mix (MX)
Objective:
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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
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Prepare the body to be strong off the bike
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Confidence to hold specific paces per the distance
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Familiarize body with initial transition off bike
Characteristics:
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Tradition 10-15 run off bike
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Intensity is determined by distance & phase of training
-
Mental training along with physical
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Finding your "Legs"
Cycle & Strength (CS)
Objective:
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Strength & drills on and off the Bike
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Supplements tradition off the bike strength
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"Off season" strength
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Stronger = Faster
Characteristics:
-
5-10 min on bike / 4-8 min off bike
-
Load legs through class
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Plyo & Isolation
-
RPM 100+
Regeneration (RE)
Objective:
-
Refresh and recover; relaxation for body and mind
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Maximize benefit from preceding work-outs
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Refresh muscles through increased blood circulation
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Reduce tension and release lactate acid from muscles
Characteristics:
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Light to moderate effort at fluent cadence
-
Mental state is “intake” of energy vs. exerting power
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Intensity is at recovery levels (HR 65% and below)
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Requires patience for most A-type individuals