Have a specific goal in mind? Good.
Commit to consistently being in the studio three or more times per week and we guarantee we can help you get there.
AFTERALL, NOTHING WORKS UNLESS YOU DO.
We’ve taken the guess work out of the process to help you reach your goals as efficiently and effectively as possible. Once you’ve reached them, because we know you will, we’ll assess and adjust because our programs were designed to grow with you.
*The suggested weekly programs are fairly intense and we recommend working your way up if you’re just beginning or just getting back in the game (this is where taking advantage of our recovery options is key!)
**We offer complimentary consultations and would love to discuss your specific goals or situation if you would like a more customized plan.
GOAL: FAT LOSS
When your primary focus is to lose fat, an equal mix of our RIDE and RUMBLE classes while being sure to hit a RECOVER class will do the trick.
When endurance and strength training are put together, you have the most powerful combination for fat loss success.
*If getting on the bike isn’t your thing – no worries – look for (*) substitution suggestions.
Example Fat Loss week:
DAY 1 – COMBO: Cycle & Strength Combo *sub On the Clock
DAY 2 – RUMBLE: The Circuit
DAY 3 – RECOVER: Any Recover class of your choice
DAY 4 – RIDE: any Ride class of your choice *sub Heavy Hitters
DAY 5 – RECOVER: In studio or on your own at home
DAY 6 – RUMBLE: Reps & Sets
DAY 7 - RECOVER: In studio or on your own at home
GOAL: MUSCLE GAIN
Want to see and feel some strength gains? We suggest focusing on our RUMBLE classes, maybe sneaking in a Performance RIDE and absolutely making a RECOVER class or two a priority to help repair and restore the muscles that you’ll be working hard.
*If getting on the bike isn’t your thing – no worries – look for (*) substitution suggestions.
Example MUSCLE GAIN week:
DAY 1 – RUMBLE: Reps & Sets
DAY 2 – COMBO: Hustle & Flow
DAY 3 – RUMBLE: The Circuit
DAY 4 – RECOVER: In studio or on your own at home
DAY 5 – COMBO: Hustle and Flow
DAY 6 – RIDE: Power Hour Performance or Ruck RIDE *Sub Reps & Sets
DAY 7 - RECOVER: Slow Flow & Roll Out
Cross training is proven to be one of the most effective ways to improve power and exercise efficiency. We can guide you to utilize our program as a whole with a purposeful and targeted approach which will help you reach your goals faster while avoiding injury, burnout and plateau.
GOAL: INCREASED ENDURANCE PERFORMANCE
If you’re in it for the long haul, we suggest a heavy dose of classes that challenge both your muscular and cardiovascular endurance. You can get this from a specific combination of our RIDE and RUMBLE classes while always remembering to build RECOVER days into your training plan.
*If getting on the bike isn’t your thing – no worries – look for (*) substitution suggestions.
INCREASED ENDURANCE PERFORMANCE week:
DAY 1 – RIDE: HIIT Ride or Rhythm RIDE *Sub The Circuit
DAY 2 – RUMBLE: On the Clock
DAY 3 – RECOVER: Flow Up & Melt Down
DAY 4 – RUMBLE: Heavy Hitters
DAY 5 – RECOVER: In studio or on your own at home
DAY 6 – COMBO: Cycle & Strength *Sub The Circuit
DAY 7 - RECOVER: In studio or on your own at home
GOAL: OPTIMAL MENTAL & EMOTIONAL WELLBEING
Get your mind right so you can function to peak performance in all areas of your life. Whether that means shutting out the world in a dimly lit flow class or taking some aggression out on a heavy bag, we have a strategy that will leave you feeling rejuvenated and relaxed.
*If getting on the bike isn’t your thing – no worries – look for (*) substitution suggestions.
EXAMPLE OPTIMAL MENTAL & EMOTIONAL WELLBEING week:
DAY 1 – RECOVER: Any Recover class of your choice
DAY 2 – RUMBLE: Heavy Hitters
DAY 3 – RECOVER: Any Recover class of your choice
DAY 4 – RECOVER: In studio or on your own at home
DAY 5 – COMBO: Hustle and Flow
DAY 6 – RECOVER: Any Recover class of your choice
DAY 7 - RECOVER: In studio or on your own at home
