Schedule & Class Type
LIVESTREAM
60 min classes - $21.17
75 min classes - $29.17
2.5 - 3 hour classes - $39.17 (January thru March)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
9:30a-10:30a
CYCLE 60
6:30a-7:30a*
CYCLE 60
6:30a-7:30a
CYCLE 60
6:30a-7:30a
CYCLE &
STRENGTH 60
9:00a-10:00a
RUN/CYCLE 60
9:30a-10:30a
CYCLE 60
8:15a CYCLE
LIVESCENE
In Person Workout
SUNDAY
8:15a-11:30a CYCLE
LIVESCENE
In Person Workout
Class Types
Aerobic Strength (AS)
Objective:
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Increase capacity of muscular and cardio system
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Raise your ability to run & ride stronger and harder
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Generate sustainable endurance & power
Characteristics:
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Progressive intensity throughout workout
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Intensity: Aerobic Endurance to Threshold (HR 70-85%)
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No or limited recovery/breaks
Anaerobic Power (AP)
Objective:
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Expand cardiovascular and muscular system capacity at anaerobic level
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Train ability to recover and re-engage
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Improve your ability to boost strength & power and temporarily sustain extreme intensities
Characteristics:
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Intensity may exceed Anaerobic Strength (HR 95%)
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Full recovery between intervals (HR 65% or lower)
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Hills & Resistance
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Requires strong cardio and muscular condition
Perform Max (PM)
Objective:
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Perform at maximum of cardio and muscular system that is sustainable for the duration of the workout
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Improve your ability to run & ride under intense conditions
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Test of fitness
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Exploration of current personal limits
Characteristics:
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Physically and mentally most challenging work-out
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Intensity ranges from Aerobic Strength level and up, average is likely near Threshold
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No recovery built in class workout - take Active Recovery as needed
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Requires recovery day or easy run/ride
Base Builder (BB)
Objective:
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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
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Improve your HR & Power management skills
Characteristics:
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Consistent effort at one specific Aerobic Endurance / Aerobic Strength HR (65% to 75%)
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Smooth transitions between positions and terrains
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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:
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Vary during workout depending on elements
Brick (BR)
Objective:
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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
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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:
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5-10 min on bike / 4-8 min off bike
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Load legs through class
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Plyo & Isolation
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RPM 100+
Regeneration (RE)
Objective:
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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
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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
Sprinting (SP)
Objective:
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Create explosive power for final finishes
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Adaptation at extreme efforts
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Quicker legs + more power = more speed
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Form & technique to deliver more power
Characteristics:
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Repeated burst of power
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Longer RI's then all other classes
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Expect FTP 150%+
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Big ring efforts
Pilates (PL)
Objective:
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Strengthen the abdominals and hips, generating movement from a stable core
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Encourage joint mobility in shoulders, spine, and hips
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Release tension in the back and weight-bearing joints
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Improve posture
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Explore lateral planes of movement with twists, and abduction/adduction
Characteristics:
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Subtle movements with deep sensation
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Mind-body awareness for better control
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Complete relaxation between movements
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20-30 modifiable, classical exercises developed by Joseph Pilates