Is this just spin class?

Indoor cycling has many varieties. A traditional spin class has a plan that spans roughly sixty minutes and includes a number of intervals to provide intensity and variety. This is different. Our eight week programs build on every class towards a specific goal of increasing your power. We start by having you take a Functional Threshold Power test and set your numbers for the rest of the block. Each class builds on the previous one and prepares you for the next one.

What do I need to bring?

Show up as if you were heading outside to ride! We have Shimano SPD mountain bike pedals so you can clip in, as well as pedal cages if you don’t have cycling shoes. We suggest wearing light, comfortable clothing and cycling shorts if you have them. Bring one or two water bottles and consider bringing a a healthy snack for during or after your class. We have shower facilities, so bring a toiletries and a towel, too.

Can I ride outside of my class time?

What is an FTP test?

Life gets busy. While we strongly encourage you to commit to your class time, we can make arrangements to get you on the bike outside of class times when needed. A big part of this program is the camaraderie. You’ll never work as hard or feel as accountable as when you’re riding with your classmates!

A Functional Threshold Power test determines how much power you can sustain for a set period of time. The standard FTP is the number of watts you can sustain for sixty minutes. Many coaches offer variations of this test to be more realistic and more accurate, often electing to use efforts ranging from eight minutes to twenty minutes, and sometimes adding a second effort after an appropriate rest period. We use that FTP number to set your power zones, which will dictate your workouts for the rest of that eight week block. The goal of the program is to always be working toward improving your FTP; athletes can see improvements of over 15% on their first block, while long-time athletes can fight to find even 1-3% gains as they reach their peak potential.