We aim to deliver a varied routine by scheduling in varied classes to allow you to mix and match different classes to suit your needs and mood for the day. We would urge you to follow a Periodised training schedule and not neglect Recovery rides. Please do email us if you would like to know more about Periodised training on firstname.lastname@example.org
Spinning classes at Pedal Studio® focus on the 5 Core Energy Zones: Endurance, Strength, Interval, Recovery and Race day.
All classes are 45min to 60 minutes long unless otherwise stated and the 45minutes (excl. warm down). 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.
Note: The Colour reference corresponds to the colours used on the Suunto Team system in clasee to represent heart rate zones.
New Riders / Beginners: Blue (45 – 60 minutes)
We have stopped running New Rider specific classes as the Spinning® Programme advocates that New Riders ride any Spinning® classes. Riders are encouraged to ‘own’ their training and ride their own ride within the class as they get coached. Let your instructors know you are a New Rider as soon as you get into the ‘Ride Zone’ .
Instructors will assist you with: bike set up, using the heart rate belt, basic Spinning ® techniques on the bike and other key guidance.
A very fit person may ride in the same class as you. They will be training in their targeted heart rate zones and you will be in yours even if this is the first training you have done in years! Both of you will be riding to your desired training levels in the same class side by side. The Suunto Team Heart Rate system is the key that brings parity between differing levels of riders within the same class and is exactly why Pedal Studio® has invested in this and provides this for free.
Spinning® is all about riding your ride. You can do this in any class, high or low impact and instructors know this and will not challenge you as a ‘New Rider’ to ride out of your chosen ride zone.
The instructors will lead you in a planned class which you are encouraged to follow to your level of ability. You will be encourage to challenge and push yourself to achieve more but at no time will you be pressured into training zones you do not want to be in.
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.
Recovery 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 and just see how high 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 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 a ‘power’ walk if you want a break from Spinning®
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 keeping 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, Triathlon 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 seated, to build strength in the legs, 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 high zones down to lower and back up. If you want to tone up, inside and out, and work hard, this is the class. But remember the wise person takes on the right diet and supplements (Protein) after training in this zone – look after the body and if you training in the 85% of max Heart Rate and above, you better be doing recovery rides / swims otherwise we gonna kick your assss ! If you want the privilege of taking your body into these upper 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!
This is the heavy heavy 92% of max heart rate and above, sustainable for no more than 1 to 2minutes.
As such these classes will be advertised and will form part of the Interval classes once every so often to allow certain riders in the class to push above and beyond the normal classes. ( every 5 to 8 weeks ).
This is a fantastic way to set training goals and round off an 8 week Periodised training routine you may have been running for your self. Push exceptionally hard on these Race Intervals included and remember to adjust the Hear Rate system after one of these sessions as it is very likely your max heart rate will have come down.
If you riding these every 5 to 8 weeks, the improvements will be marked and do not forget to follow up with a recovery session and keep up the stretching !
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. Please do mail us if you are interested.
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 – focus on 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.
SPIN®, Spinner®, Spinning®, and the Spinning logo® are registered trademarks owned by Mad Dogg Athletics®, Inc., and used under license