|
DAY
DATE/ Time |
PROFILE/Instructor |
HEARTRATE
%/ Duration |
|
Mon. 5-4 |
Freestyle |
65-80% |
|
5:45
AM |
Bob |
45
Min |
|
5:00
PM |
Christy |
45
Min |
|
6:15
PM |
Christy |
45
Min |
|
Tue. 5-5 |
Strength |
75-90% |
|
5:45
AM |
Diana |
45
Min |
|
5:00
PM |
Bob |
45
Min |
|
6:15
PM |
Luis |
45
Min |
|
Wed. 5-6 |
Endurance |
60-75% |
|
5:45
AM |
Bob |
45
Min |
|
5:00
PM |
Christy |
45
Min |
|
6:15
PM |
Mercy |
45
Min |
|
Thur. 5-7 |
Endurance |
60-75% |
|
5:45
AM |
Mercy |
45
Min |
|
5:00
PM |
Bob |
45
Min |
|
6:15
PM |
Luis |
45
Min |
|
Fri. 5-8 |
Freestyle |
65-80% |
|
5:45
AM |
Mercy |
45
Min |
|
Sat. 5-9 |
The Long Ride |
65-80% |
|
7:00
AM |
Bob |
90
Min |
|
Sun. 5-10 |
The Experience |
65-80% |
|
8:00
AM |
Stan |
45
Min |
|
Mon. 5-11 |
Strength |
75-90% |
|
5:45
AM |
Bob |
45
Min |
|
5:00
PM |
Christy |
45
Min |
|
6:15
PM |
Christy |
45
Min |
|
Tue. 5-12 |
Endurance |
60-75% |
|
5:45
AM |
Diana |
45
Min |
|
5:00
PM |
Bob |
45
Min |
|
6:15
PM |
Luis |
45
Min |
|
Wed. 5-13 |
Freestyle |
65-80% |
|
5:45
AM |
Bob |
45
Min |
|
5:00
PM |
Christy |
45
Min |
|
6:15
PM |
Mercy |
45
Min |
|
Thur. 5-14 |
Intervals |
60-90% |
|
5:45
AM |
Mercy |
45
Min |
|
5:00
PM |
Bob |
45
Min |
|
6:15
PM |
Luis |
45
Min |
|
Fri. 5-15 |
Freestyle |
65-80% |
|
5:45
AM |
Mercy |
45
Min |
|
Sat. 5-16 |
The Long Ride |
65-80% |
|
7:00
AM |
Bob |
90
Min |
|
Sun. 5-17 |
The Experience |
65-80% |
|
8:00
AM |
Stan |
45
Min |
|
ENDURANCE
This is our lowest intensity ride and its purpose is to focus on riding in our aerobic zone where the fuel consumption is the burning of our stored body fat. |
|
FREESTYLE
This profile will alter intensities above and below our aerobic threshold resulting in slightly higher intensities and the burning of both stored fat and carbohydrates. |
|
STRENGTH
Climbing hills and mountain roads is what this ride is about. We build strength in the legs, lungs & heart by using greater resistance and maintaining a heart rate above our threshold. This ride burns mostly carbohydrates. |
|
INTERVALS
Working & recovering over-and-over again is what interval training does. We work to get the intensity high and follow it with the practice of recoveries. This is an athletic ride which uses both flat roads and hills. |
|
STRENGTH INTERVALS
This profile is identical in intensity to “Intervals” with the only exception that all the roads are hills followed by recoveries. |
|
ALL TERRAIN
Our highest intensity ride (not for beginners). In “All Terrain” we ride as fast & hard as we can for 45 minutes with the purpose of testing our speed, strength and stamina. |
|
THE EXPERIENCE
Stan's unique take on Freestyle. You'll have to experience it to know!! |
| Cycling classes are simply $5 each. Unlimited Riding for $20 per week (Mon-Sun) |
| We start on time - don’t be late. Bikes are on a first-come basis 1 hour before the ride.
Indoor Cycling is always paid by you with our “honor system box” located in our Spinning room.
We encourage you to use our weight training room & equipment 1 hour prior to Riding. You should also take advantage of our many free boot camps. No memberships. No packages. No strings. Just right! You will love it – you will always come back. Enjoy! Ride safely and smoothly with us as you journey towards a life of fitness & well-being. Our boot & circuit camps are offered to help make your body stronger. No charge – just sweat! Checkout our Circuit & Boot Camp schedule online under our “Weight Training” tab. |