We aim to deliver a varied routine to allow you to mix and match different classes to suit your needs and mood for the day. Throughout all the classes the 5 Core Energy Zones will be focused on in a Pedal Class: Endurance, Strength, Interval, Recovery and Race day.
Struggling to choose a class and want to know a little more? Check out the schedule and you will see there are a load more higher intensity classes so you can get your tough training in. This does not mean recovery is not important, we do still offer the classes and for easy reference you will see this is now colour coordinated, keep reading for a little more info on how the classes work
Beginner: Blue (45 - 60 minutes)
We have stopped New Rider specific classes as these points are covered in each class - just let your instructors know you are a new rider as soon as you get into the RideZone '
Cycle and Stretch / Recovery: Green (45 - 60 minutes)
If you are new to indoor cycling or are looking for a less intense class while still enjoying an excellent cardiovascular workout, this should be the class for you. The Cycle and Stretch classes incorporates longer warm-up and stretch periods and feature is a perfect option.
This is so important and if you are not doing it in the studio, please make sure you are doing it in the park. Before you choose to go for a run, get a heart rate monitor (borrow mine) and just see how hi your HR goes when you jog, you will be amazed. Do not run and think that is recovery, it is load bearing on the knees and I bet your HR will be above 50% of max. Try and book in for a recovery ride and be strict on your HR, go for a swim or walk.
Enduro Pedal / Endurance: Yellow (45 - 60 minutes)
Muscular Endurance (Orange) is a more difficult version of this type of class
This ride focuses on the build of long term core strength, the building block to keep you powered when you are out on a ride. Your instructor will keep you at lower intensity levels focusing on keeping you in the right training zone for core strength. Fantastic for fat burn!
If there is one thing, it is BUILD YOUR BASE! No questions, hitting it hard feels great, you think you have worked hard and you probably have – you are sweating after all. But what are you really doing? What are you goals? Fat Burn, Tri races, cycle races? If so you need to be building your base! Focus on this and your goals will be delivered.
Core Pedal / Interval / Aerobic Interval: Yellow (45 - 60 minutes)
Threshold Interval (Red) is a more difficult version of this type of class
This ride mixes it up with flats and hills incorporating interval training for the ultimate ride in indoor cycling entertainment. Designed to build strength, burn calories, increase endurance, and tone muscles. Your journey will be led by an instructor who will guide riders of all levels, from beginners to experts, through this exciting and invigorating ride while allowing you to focus on your individual fitness goals. The Pedal Studio’s® signature class.
Ah – the fun stuff, it makes you sweat and you sure are working hard, but make sure it is in a controlled manner – use the HR system – keep the focus. Interval training in this zone is fantastic, especially if you have been Spinning for a while now. Challenge yourself to be strict, sometimes the class is up, but you stay down, to build strength, focus on the pedal stroke, breath, relax, and drink! You should be complimenting this with out rides on weekends.
Strong Pedal / Strength: Orange (45 - 60 minutes)
Your ride begins with a cardio trip of various speeds, resistance levels and intensities targeted at raising your heart rate, burning those calories while toning your lower body. Pedal on. There will be tough interval training that will build power in the legs.
Okay – the tough tough stuff. Of course the class will not be red lining all the way, so work hard and be controlled. Focus on that Heart Rate recovery from red zones down to orange and then yellow and back up. You want to tone up, inside and out, work hard. But remember the wise person takes on the right diet and supplements after training in this zone – look after the body and if you training in the red, you better be doing recovery rides / swims otherwise I am gonna kick your assss ! If you want the privilege of taking your body into these zones, then you need to smarten up, read up and be wise to the full dynamics of training. two stretch days a week, yoga / cycle and stretch is compulsory – listen to your body!
Wise advice from super amazing tri athlete Pete Jacobs
· Under-train, not over-train
· Balance. Days off must be without guilt – enjoy them or sleep.
· Brain training – everything, every second, must be focused and working on technique.
· Supplements (vitamins) are a must.
· Keep yourself in top working shape – massage, physio, acupuncture,
· Recovery from today’s session is preparation for tomorrows.
Tri Training
Give this a go for something different – mix your training up – it will cater for everyone at all your differing levels. It is full on but you get to ease back and pedal it through when ever you want.
Note
Classes will be presented in 1-hour slots but actual class times may vary from 45min to 1hr to accommodate each instructor’s unique class. This allows the instructor the ability to prepare varying creative classes but as a minimum they will be 45 minutes, which is the normal time for a Spinning class.Special classes, which will be advertised as such, will be longer and you will be notified of these classes and their duration.