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STUDIO

  OUR CLASSES  

RIDE (1hr data-driven class with the focus of the day being ENDURANCE+, POWER OR PEAK training). See below for more details.

RIDE + STRENGTH  (half of the class on the bike for cardio and half of the class on the floor for strength training)

We use market-leading power bikes that allow you to measure and record all your training data (using the SPIVI app), and we focus on strength and core training off the bike, to make your body more resiliant, strong and injury free.

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OUTDOOR

  OUR SESSIONS  

These sessions are all weather and season dependent so please have a look on our schedule for what's happening. We also have a community WhatsApp group to communicate new items on the agenda.

 

RUN CLUB (intervals and social runs), to RIDE CLUB (social out-rides), BOOTCAMPS, SWIMMING and more. 

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ONLINE

  OUR CLASSES  

We offer LIVE ZOOM classes on a Monday morning with a 1 week recording. We also have over 200 past ZOOM recordings which we have made available to all our members.

STRENGTH (with and without weights)

CORE (body weight)

 RIDE CLASSES 

Fun performance-orientated sessions designed with a training focus of the day (PEAK, POWER or ENDURANCE+) - with killer tunes and fellow City Alpers to get you through it. We rotate the weekly schedule every 3 weeks so that the various classes fall on different days.

'ENDURANCE+' is the easier lower heart rate training (a little more intensive and varied with technique training than what you would do on an easy endurance ride outdoors), POWER is training in and around your threshold (100% FTP mark) for longer blocks, training muscular endurance and lactate tolerance. In PEAK classes we focus more on anaerobic training, Vo2max, Neuromuscular strength and coordination. They are shorter, more intense intervals with longer recoveries in between.

 

It is important to incorporate all 3 types of classes into your weekly schedule. You can always adjust your FTP if you want to go a little harder or easier on that particular day if the class type/focus is not what you had planned for that day. Make sure you download the SPIVI app before you arrive at class. We use this to link the bike to the training software so that you can see and take home all the necessary data from your RIDE session. If this is your first time, please make sure you arrive early to ask the host or coach how it all works.

We have pedals for SPL-SL, SPD and normal trainers. Please always bring your trainers with just in-case you don't get the bike with the correct pedals since they are all different.

View and book for our weekly classes on the Virtuagym app or from your deskop (you will first need to create an account if you haven't already done so)