BOOK YOUR
WORKOUT

6:30a-7:30a
CYCLE 60
3 x 4/5/6
"Meat Of The Order"

9:30a-10:30a
RUN 60
3 x 2/4/6
"Rally"

9:30a-10:30a
CYCLE 60
3x4/5/6
"Meat Of The Order"

10:00a-11:00a
CYCLE 60
8x3:00
"Standing Up"

7:35a-10:45a
CYCLE 3 HOUR
"Double Cut"
"On Deck"

9:15a-10:45a
CYCLE 90
2x10/11/12/5
"On Deck"

AE

7:30a-8:30a
CYCLE 60
Sprinting
"Closer"

SP

6:30p-7:30p
CYCLE 60
3x4/5/6
"Meat Of The Order"

9:30a-10:30a
RUN 60
5x 5.00
"Strength"

​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

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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

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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