cycling

All Terrain (AT)  Enjoy the original indoor cycling class design! Several types of terrain will be presented and no heart rate parameters are required. Great for all levels of participants!

Active Recovery (AR)  Even better than a day off! Super charge your training program with an opportunity to learn to relax and work at the same time. Heart rate parameters suggested 55-65% of maximum heart rate. (MHR) Class length = 45 minutes.

Endurance  Learn focus, persistence and steady fat burning techniques in the class geared to establish your aerobic system. Heart rate parameters of 65-75% of MHR, with few changes in terrain, 45 min.

Aerobic Base Building (ABB)  This format adds terrain and heart rate challenges to the Endurance Rides.  Designed to build your fitness level and prepare your musculoskeletal system and metabolic systems for more difficult rides and activities. Heart rate parameters of 65-80% of MHR for the hour.

Hills  Improve your climbing abilities in this 45 minutes class! This class challenges both aerobic and anaerobic fitness and focuses on hill terrain. Heart rate parameters of 75-85% of MHR.
 
Hills & Sprints  Take the above class to 1 hour and add sprinting drills and higher heart rates.

High Intensity Training (HIT)  Work on improving your Anaerobic performance and challenging yourself to work harder for longer durations.

Intervals  Focus on raising and lowering heart rate throughout class, parameters will vary. Intended to boost metabolism and improve performance. This class is 45 minutes and Mentor intervals add 1 on 1 coaching challenge and brings the time to 1 hour.

Pyramids  25 minutes of abdominal and core training.  A must for any fitness plan.
 
Pacelines and Cadence Drills (P& CD)  Learn to perfect your cycling style and performance in this road based format. Open to everyone, but roadies will love it! Class is 1 hour in duration and no heart rate parameters are suggested.

Psychedelic Saturday  Groove to songs of the 60’s & 70’s, complete with trivia and prizes. All terrain format 1 hour in length.

Chix Mix  Girls rock! This class is just for you. Men are allowed with wigs or jog bras! The format, heart rate parameters will vary for this 1 hour class.

BYOM  Bring Your Own Music...which of course will be used at the discretion of the instructor.

Guilty Pleasures  You know all the words to these songs, here’s your chance to sing along! Requests taken weekly. Easier workout (so you can sing, of course) and great for beginners and experts alike!

Various Theme Classes may be presented throughout the month.
 
PROGRAM GUIDELINES

YOU MUST SIGN UP FOR CLASS! TO DO SO, CALL OR CHECK IN AT THE FRONT DESK STARTING AT 6PM THE NIGHT BEFORE CLASS! YOU MAY
SIGN UP FOR 1 CLASS PER DAY AND BE WAIT LISTED FOR A SECOND CLASS.

PLEASE BE ON YOUR BIKE 5 MINUTES PRIOR TO CLASS TO ASSURE YOUR PLACE IN CLASS. 10 MINUTES IF YOU NEED BIKE SET-UP.

YOU MUST BRING A WATER BOTTLE AND WE RECOMMEND A TOWEL, BIKE SHORTS AND BIKE SHOES.

FOR CLASSES WITH SPECIFIED HEART RATE PARAMETERS, WE STRONGLY RECOMMEND A HEART RATE MONITOR. WE HAVE 2 IN THE STUDIO
AVAILABLE FOR RENT.

PLEASE PLAN TO RIDE ACTIVE RECOVERY OR ENDURANCE WHEN THOSE ARE THE DESIGNATED CLASSES ON THE SCHEDULE.