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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.

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. 

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 balance and strength movements,  stretching and breath work.

30 min full body workout - 3 intervals Spinning and resistance training with dumb bells, kettlebells, bands and body weight.

Slow paced, meditative contemplative practice.

Pilates plus resistance and stretching 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.