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Indoor Cycling Packages

A real life cycling experience unlike any other studio.  It's a power based workout, using your FTP (FTP-Functional Threshold Power) which determines your cycling fitness level. The workout program is suitable for everyone, whether you are a beginner or an advanced athlete.

Sunday - Strength/Endurance Hills Class 

About: This is a longer intervals class with low cadence and an aerobic FTP effort level between 80%-100%.

Objective: Steady pedaling improves bike specific strengths, muscular endurance, aerobic capacity, lactate threshold and climbing skills. The duration of this workout is 1 hour. 

Monday – High Intensity Interval Training (HIIT)

About: Short, all-out intervals with a maximum FTP effort of 120%, followed by short recovery periods.

Objective: This workout will improve anaerobic capacity, explosive power and acceleration. The duration of this workout is 1 hour.

Tuesday - FTP Intervals (Functional Threshold Power)  

About: Functional Threshold Power is often used as the most accessible measure of fitness within the cycling sphere.  FTP represents the ability to sustain the highest possible power output over 60 minutes.

Objective: This class is focused on longer intervals with an FTP of around 91%-105%, with a 2:1 work to rest ratio (example: 10min hard with 5min of recovery). This workout will improve and increase FTP levels, lactate threshold, race-pace power and speed.  The duration of this workout is 1 hour.

Wednesday - VO2max Intervals Class

About: This class is designed using short bursts of hard intervals with an FTP average of 106%-120%.

Objective: This zone increases VO2max (oxygen consumption) and builds the hearts capacity to increase its cardiac output. This class also improves lactate threshold and race-pace power. The duration of this workout is 1 hour.

Thursday – Course Ride

About: Course rides are similar to outdoor cycling sessions where gears need to be changed depending on the terrain.  An actual course is downloaded from a database of various tracks and mountains around the world.

Objective: Open course rides improve race-pace speed and aerobic capacity. The duration of this workout is 1 hour.

Saturday - Endurance Class

About: This is a long cycling session with a combination of flat terrains and climbs. The session is medium intensity using an average FTP between 50%-85%.  

Objective: Improving aerobic capacity and stamina, making the body more energy efficient by tapping into fat stores for energy instead of carbs. The duration of this workout is 2 hours.


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