We are on the traditional lands of the Anishinaabe, Haudenosaunee, and Huron-Wendat.
Classes We Offer
01 - Introduction to the Spinning Program®
01 - Introduction to the Spinning Program®
01 - Introduction to the Spinning Program®
This workshop is required for all new members/students. 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.
02 - Spinning® Active Recovery Zone 1
01 - Introduction to the Spinning Program®
01 - Introduction to the Spinning Program®
RPE 1-2
A beautiful, restful, meditative ride to help the repair of cells. Recovery prepares the body to handle more intense loads, helping the body to get stronger.
03 - Spinning® Aerobic Training Zone 2
01 - Introduction to the Spinning Program®
04 - Spinning® - Threshold Training Zone 3
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.
04 - Spinning® - Threshold Training Zone 3
04 - Spinning® - Threshold Training Zone 3
04 - Spinning® - Threshold Training Zone 3
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.
05 - Spinning® - Interval Zone 1-5
04 - Spinning® - Threshold Training Zone 3
05 - Spinning® - Interval Zone 1-5
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.
Ballwerks™ Studio II
04 - Spinning® - Threshold Training Zone 3
05 - Spinning® - Interval Zone 1-5
Strength, balance and flexibility. We use body weight, and the Resist-A-Ball for strength and balance and a lacrosse ball for myofascial release.
Gentle Yoga Studio II
Restorative in Studio II
Restorative in Studio II
Gentle flow with some standing poses.
Restorative in Studio II
Restorative in Studio II
Restorative in Studio II
RPE 1-2
Combination of basic yoga movements, mat/ball Pilates,stretching and breath work.
Yin Yoga Studio II
Restorative in Studio II
Personal Spinning® Threshold Test
Slow paced, meditative contemplative practice.
Personal Spinning® Threshold Test
Personal Spinning® Threshold Test
Personal Spinning® Threshold Test
In this 35 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.
Schedule - Classes can be reserved 2 weeks in advance and up
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Pedal Works Café & Studios.
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