MONDAY
GROUND WORK
Strength 30
Sequenced sets built around core and lower body strength, done right before cycling class so you're walking into the bike already primed instead of cold.
QUICK NIP
Cycle 60
Short bursts instead of a long grind. Intervals stay under 2:00 the whole ride, so it's fast on, fast off, over and over, the kind of stimulus that wakes up your legs without wrecking you for the rest of the week
TUESDAY
REDLINE RUN
Run 60
Our hardest run of the week. 60 minutes, intervals under 6:00, and no easing off the gas. This is the day
we find out what "comfortably uncomfortable"
really means. Push into the red, hold it, repeat. Bolt watches from the couch. The rest of us earn it.
CLASSES
WEDNESDAY
CORE CONTROL
Core & Mobility 30
Slow, deliberate movement targeting core and stability, no bouncing, no rushing, no cheating the reps.
HUMP DAY HAMMERFEST
Cycle 60
Our hardest weekday ride. 60 minutes, all intervals under 6:00, no hiding. Push here, coast nowhere. Bolt's not sweating, but the rest of us are.
THURSDAY
TEMPO CONTROL
Run 60
Tough but manageable, sustainable but aggressive, the kind of effort you can hold for the full 20 - 60 minutes, but only if you respect it. Intervals between 6:00-20:00 of steady state instead of redline. The line between "in control" and "in trouble" here can be just a beat or two on the heart rate, that's the whole game. No heroics, no easing off. Just hold the line.
FRIDAY
STRETCH & RESET
Stretch 30
Full-body flexibility work, guided at a pace where you actually sink into each position instead of rushing through it.
Cycle 60
CADENCE CLINIC
A sneaky hard workout. It's not about grinding, it's about getting sharper. Leg speed, proper mechanics, clean pedal stroke, all while keeping the intensity up.
SATURDAY
FOUNDATION
Cycle 75-90
Where the real work happens, not the flashy stuff, the stuff that actually makes you faster. Ninety minutes of sustained aerobic effort, built to grow your aerobic engine so every other ride and run in the week gets easier. No redlining, no hero intervals. Just steady, honest work at a pace you can hold the whole way through.