The classic RideINSIDE class we all know and love. This class covers all the benchmarks for training and improving cycling performance. Each week we’ll work on some aspect of cycling technique and use a mix of intervals at varying intensities to improve aerobic and anaerobic ability. This spin class is suitable for all skill levels and provides the foundation of a good winter training program. If there is only one class you will do, it should be this one!

Training Focus: Endurance, Aerobic Function, Cadence
Periodization Type: Base
Intensity Level: Low/Moderate

This spin class is devoted to developing strength endurance through cadence drills and over/under efforts. VO2 max intervals will be a staple of this ride. You’ll develop the ability to tackle 2-8 minute climbs (think Pink Lake, Black Lake, and Fortune) and simulate fun race efforts in a safe and controlled environment. This class is tough but fun!

Training Focus: VO2 Max, Muscular Force, Climbing Efficiency
Periodization Type: Base/Build
Intensity: Moderate/High

This class is designed specifically to improve functional threshold power (FTP). Threshold power is considered the benchmark of aerobic ability. In this class we’ll focus primarily on sweet spot and threshold efforts with longer intervals of 8-20min. Occasionally we’ll replicate TT efforts and develop pacing strategies for TTers and triathletes. This class is must for triathletes and anyone with a penchant for funny looking helmets and aero-bars!

Training Focus: Threshold Power, Muscular Endurance, Cadence
Periodization Type: Base/Build
Intensity Level: Moderate

A longer version of our Raise the Roof class. In this spin class we’ll work primarily in the sweet spot, threshold, and VO2 max effort ranges in order to improve aerobic ability. This is the class that will make you a stronger faster rider! If you’ve ever been intimidated to join a group ride because you think you’re too slow, this is the class for you! If you’re TTer or triathlete and want to improve your bike split, this is the class for you! If you struggle to hang on to the PBC A-ride, this is the class for you!

Training Focus: Threshold Power, Muscular Endurance, Cadence
Periodization Type: Base/Build
Intensity Level: Moderate

A spin-off of our Interval Mania spin class, this short but challenging ride will tax your ability to recover quickly from hard efforts. Riders will work at higher intensities for short intervals in order to improve cardiovascular health, aid in short term recovery, and build strength on the bike. This spin class is best suited to experienced cyclists who ride 2-3 times per week regularly.

Training Focus: High Intensity, Short duration power
Periodization Type: Build/Race
Intensity Level: High

Get up, get out, and join us at the studio for a morning refresher. Each week will be a different workout covering all the training bases. Riders will work on their form, cadence, and climbing ability in addition to becoming a stronger all round cyclist. This spin class is a great excuse for a big breakfast and a delicious coffee. Join this great group of early morning regulars for a great workout, great company, and great coffee.

Training Focus: Endurance, Aerobic Function
Periodization Type: Base
Intensity Level: Low/Moderate