Weekly Schedule to Book Below
We focus on building a periodized training program designed to help you maximize every ride. Once you've taken a few classes we suggest you complete a Power Threshold Test (PST), you'll understand your power threshold and how to optimize your training. Our periodized approach benefits all fitness levels.
Contact us to learn more!
PST Tests are $15 per session.
PST Test are by appointment email info@pedalworkscafe.com to set up a time.
To respect our small class sizes and waitlists, we require at least 24 hours' notice to cancel or reschedule a class. Late cancellations or no-shows will result in the loss of the class credit. Thank you for understanding!
We will introduce The Spinning® Program including individual bike fitting, discuss clothing/shoes, how we use heart rate monitors, RPM, power/energy zones, and teach you how to operate the console. We will ride the 5 core movements so you are knowledgeable about how to get the most from any indoor cycling class. If you're not able to attend an intro class, please come 15 min early to your first Spinning class so we can do a bike fit and go over some basics.
RPE 1-2
A beautiful, restful, meditative Spinning® class to help the repair of cells. Recovery prepares the body to handle more intense loads, helping the body to get stronger.
RPE 3-5
Removes metabolic waste, regenerates the body between high-intensity training days, actively recovers body from injury/illness, increases oxygen consumption (VO2), Strengthens vessels that transport oxygen and waste, decreases blood pressure, reduces LDL blood cholesterol level, develops slow twitch muscle fibres, increases muscle endurance. We offer cycling coaching for a great price.
RPE 6-8
Drives fitness to a higher level builds power & speed, improves strength and force applied to the pedals, increases the body's ability to buffer acid and clear lactate from the blood, increases anaerobic capacity, provides energy faster than the aerobic system, develops fast twitch muscle fibers.
This class is structured in intervals that can range from zone 1-5. There are specific periods of work and rest. The harder the intensity workload the longer the rest. This is cycling coaching in action.
In this 30 min session you will do a 14-minute ramp test to determine your max power (watts) over 2-min intervals while holding an 80 RPM. The information you gain from this session will give you clear data so you know exactly how much resistance you need to use during class. No more guessing on how many turns of the resistance knob you need! For individualized training we require baseline data - this session will give you wattage & heart rate parameters so you can train safe and get results.
Gentle flow with some standing poses.
RPE 1-2
Combination of basic movements, mat/ball, stretching and breath work.
10 min easy ride, 10 min full body strength, 10 min stretching.
Slow paced, meditative contemplative practice.
Pilates exercises on the mat a perfect balance to our Spinning® classes.
Experience the gentle, flowing movements of Qi Gong, designed to harmonize body, mind, and energy. This class focuses on breathing, mindful movement, and relaxation to promote overall well-being and balance.
Copyright © 2023-2025
Pedal Works Café & Studios.
All Rights Reserved.