RIDES:

Rhythm Ride

What is it? A rhythmic, beat driven workout that uses music as the focus of the ride

Why we Love it... It uses all bike terrains, positions and lets you groove to a Trainer Approved Music Experience!

Heart Rate Zones: 1,2,3

Endurance Ride

What is it? A ride that is designed to challenge your ability to withstand uncomfortable work for extended periods of time.

Why we love it... Endurance training is the foundation you build on to reach your other fitness goals.

Heart Rate Zones: Mostly mid-high zone 2

Climb Ride

What is it? A ride that focuses on heavier resistance and the strength it takes to climb hills.

Why we love it... It builds strength and power in your legs like nothing else.

Heart Rate Zones: 2,3

HIIT/ Interval Ride

What is it? A ride made up of bouts of aerobic (lower intensity) and anaerobic (very high intensity) work.

Why we love it... It builds cardiovascular endurance and torches calories.

Heart Rate Zones: 1,2,3

Warm-Up Ride

What is it? An easy ride designed to raise your body temperature and increase blood flow to your muscles.

Why we love it... It wakes up our body and prepares it to work.

Heart Rate Zones:1, low zone 2

Recovery Ride

What is it? A slower paced ride with lower resistance and heart rate zones.

Why we love it...Active recovery promotes healing by actively circulating oxygen to tired muscles, ligaments and tendons.

Heart Rate Zones:1, low zone 2

Theme Ride

What is it? Any one of the above rides set to a particular music theme.

Why we love it... disco, 80’s rock, 90’s hip hop...need we say more?

Heart Rate Zones: 1,2,3

Cross Training Rides

What is it? Ride and Restore; Ride and Tone; Ride, Tone & Restore

Why we love it... Cross-training is a great way to condition different muscle groups, develop a new set of skills, reduce boredom and minimize risk of injury.

Heart Rate Zones: 1,2,3

FLOOR:

Core Training

What is it? Doing specific exercises to develop and strengthen the stabilizer muscles of the core.

Why we love it... Core training is great for injury prevention and functional strength.

Heart Rate Zones: 1,2

HIIT (High Intensity Interval Training)

What is it? A workout made up of very hard work followed by periods of recovery.

Why we love it... HIIT workouts burn an enormous amount of calories and make our cardiovascular system and muscles stronger. Results, results, results!

Heart Rate Zones: 1,2,3

Kettlebells

What is it? The kettlebell is a cast iron or cast steel ball with a handle attached to the top. It is used to perform many types of exercises.

Why we love it... Kettlebells are used to perform a variety of ballistic exercises that combine cardiovascular, strength and flexibility training.

Heart Rate Zones: 2,3

Lower Body Sculpt/ Upper Body Sculpt

What is it? Resistance training workouts are focused on strengthening and toning all of the muscles “below the belt” or “above the belt.”

Why we love it... Targeted workouts are great for when you are short on time and want to stay focused.

Heart Rate Zones: 1,2,3

Mobility

What is it? Exercises that take the muscles, tendons, and the joint through their entire range of motion.

Why we love it... Mobility training helps manage imbalances, reduce the risk of injury and generally improves how you feel during your workout.

Heart Rate Zones: 1, 2

Total Body Sculpt

What is it? Resistance training designed to strengthen and tone your entire body.

Why we love it... Strength training protects muscles and bones as you age, increases resting metabolism, which aids in weight loss, shapes and defines your body… the list is endless!

Heart Rate Zones: 2, 3

Yoga Sculpt

What is it? A dynamic yoga practice that incorporates resistance interval training and cardiovascular exercise into traditional yoga sequences.

Why we love it... Perfect for the active Yogi, It targets and tones all muscle groups.

Heart Rate Zones: 1, 2, 3

Stretching

What is it? A series of movements that focus on lengthening your muscles.

Why we love it... Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints.

Heart Rate Zones: 1

Foam Rolling

What is it? A self myofascial release (or self massage) technique.

Why we love it...Foam rolling relieves muscle tightness, soreness, and inflammation, and can increase your joint range of motion.

Heart Rate Zones: 1

RECOVERY:

Alignment Based Yoga

What is it? Alignment is the term used in yoga to describe the precise way to do any given pose in order to maximize its benefits and minimize the risk of injury.

Why we love it...When you understand alignment, you have the tools to make almost any yoga pose work for your body.

Heart Rate Zones: 1, 2

Vinyasa Yoga

What is it? A style of yoga characterized by stringing postures together so that you move from one to another, seamlessly, using breath.

Why we love it...Vinyasa recognizes the temporary nature of things and helps to create strength and balance through change.

Heart Rate Zones: 1, 2

Hatha Yoga

What is it? Hatha yoga is the fundamental system of yoga that focuses on the pairing of poses or “asanas” with breathing techniques.

Why we love it...Static postures, mindful breathwork and a manageable pace make for a satisfying, rejuvenating practice.

Heart Rate Zones: 1, 2

Meditation

What is it? Meditation is a practice where an individual learns to master a technique to train attention and awareness.

Why we love it...Meditation gives you the ability to achieve a mentally clear, emotionally calm and stable state.

Heart Rate Zones: 1

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