2 Peak Cycle Class

Hi all, I recently got a re-cert in Schwinn and I absolutely love their concepts. Schwinn works in a 4 zone perceived exertion scale, and it really allows your participants to understand where you want them to be, and what you want them to feel. I highly reccomend taking one of these trainings if possible, even for fresh ideas...

ZONE 1: you could ride it all day...easy, comfortable

ZONE 2: awareness of heart rate rising, perspiration beginning, having to open mouth every few breaths...you could ride for an hour

ZONE 3: you don't really like this zone! you could physically maintain it for about 10-15 minutes, but you wouldn't want to...working TOWARDS aerobic max

ZONE 4: TOTALLY BREATHLESS, ANaerobic, could only sustain for 2 minute MAX for highly trained riders, some riders may never get to this spot in the ride.

THE CLASS

• Zone 1-2 warmup: Sunrise by Safri Duo
• Zone 2: Wild Boys/DuranDuran... standing jog moderate tension to seated on chorus with tension still on
• Zone 2/3 X 3: Hung Up/Madonna...seated to standing heavier run on chorus
• Zone 3 steady state: Knock On Wood/ Safri Duo...this song is about 70 RPM, try to ride steady state, seated/standing combo
• PEAK 1////zone 3/4 : Fire/ Scooter...SPRINTS go for it on chorus X 4
• Zone 1/2: recovery: Nelly Furtado/Say it Right
• Zone 2: tempo lifts and moderate hill: Can't Touch This/ MC Hammer
• Zone 3: MyMyMy/ Armand VanHelden....Rolling Hills
• Zone 3: This is Miami...on this song I get them to pretend we're riding around the world, and the party happens in Miami, so they progressively add on more tension and when we get there (at the end of the song) we sit and pedal uphill against all the resistance and speed we can handle
• By this point they are almost done, I let them chat and ride for a minute or two, then I tell them to lock and load cause here comes the BOOM!
• Zone 4: 4-5 intervals of their absolute best. I pick a good techno song, Fast Car by Hellbent works well and I start the first one minute interval. I coach them to choose whatever position works best or to mix it up. Once they are done the first, I tell them to sit back and relax and we won't go to the next one until every rider has their hands back on the handlebars...we do this 4 times...KILLER!
• Zone 3/2 Cooldown Begins: Gwen Stefani Luxurious
• Zone 2/1 Stretch: Michael Buble/ Home

RIDE HARD, email me with questions comments! :)

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