CYCLING
Whether you're clipping in for the very first time or you've got an FTP that would make a Cat 2 nervous, there's a spot for you on the bike at Terrier Fitness. Our cycling classes are built on a simple idea: showing up consistently matters more than showing off, and you're way more likely to keep coming back when the room feels like your people instead of a competition. Riders join us from all over the world, beginners pedaling alongside seasoned racers, and somehow it all just works, because we're chasing the same thing: a great sweat, a few laughs, and that satisfying "I actually did that" feeling at the end of the ride. So grab a saddle, dial in your zones, and come find out why our community keeps showing up, week after week, ride after ride. Your legs will thank you. Eventually.
SET FUNCTIONAL THREASHOLD POWER (FTP)
First things first, let's establish your baseline fitness. This test will allow us to accurately set your training zones so you know exactly how hard to cycle, helping you train effectively while staying healthy and injury-free.
How It Works
Before taking the test:
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Be well rested and ready to perform your best.
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Be injury-free.
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Have clearance from your physician to participate in vigorous exercise.
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Wear proper running gear and well-fitting running shoes.
The main set takes just 20 minutes and will help determine your personalized training paces and heart rate zones. To track your progress, we'll repeat this test every 6–8 weeks to measure fitness gains and update your training zones. For consistency, complete the test on a indoor trainer, spin bike, or a course thst is uninterrupted and can be repeated each time. Record in the chart below:
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Average FTP
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Average heart rate
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Average cadence
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Total distance covered
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Body Weight
Warm - 8:00
- 2:00 easy
- 2:00 a little harder
- 3:00 of spin up's as :30 easy / :30 hard to spike HR
- 2:00 easy spin/recover
Prime - 19:00
- 3:00 build by 1:00 minute starting as you feel
- 2:00 easy spin/recover
- 6:00 as 1:00 fast pedal R110+ / 1:00 easy
- 3:00 easy spin/recover
- 5:00 working FTP 95-115%e
Recover - 10:00
10:00 easy spin, relax and get ready.
FTP Test - 20:00
Go for your best 20:00 effort! You want to push it hard from the beginning but you still need to hold back slightly so not to blow up. Stay relaxed during the effort and breath. The last 3 minutes try to push the pace and if you have any left go for it the last :60 seconds.
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Start strong, but don't blow up.
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Pace yourself so you can maintain the effort for the full 20 minutes.
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Stay relaxed and focus on controlled breathing.
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Increase your effort during the final 2-3 minutes.
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If you have anything left, give it everything you've got during the last :60 seconds.
Cool Down (10 Minutes)
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Easy spin
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Light stretching
Congratulations! Your results will be used to establish your personalized training zones and guide your future workouts.
TYPE OF CYCLING WORKOUTS
Base Builder (BB)
Objective:
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Expand endurance of cardio and muscular systems
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Increase your ability to ride longer, more comfortably
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Improve pedaling efficiency/technique
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Strengthen posture and comfort
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Improve your HR management skills
Characteristics:
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Consistent revolutions at one specific Aerobic Endurance or Aerobic Strength heart rate (75% to 80%)
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Smooth transitions between positions and terrains
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Takes mental attention not to drift away
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Class feels “longer” as structure is less diverse
Aerobic Power (AP)
Objective:
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Increase capacity of muscular and cardio system
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Raise your ability to ride stronger and harder
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Generate sustainable power
Characteristics:
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Progressive intensity throughout class
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Intensity: Aerobic Endurance to Threshold (HR 75-85%)
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No or limited recovery/breaks
Anaerobic Power (AnP)
Objective:
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Expand cardiovascular and muscular system capacity at anaerobic level
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Train ability to recover and re-engage
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Improve your ability to boost power and temporarily sustain extreme intensities on a ride
Characteristics:
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Intensity may exceed Anaerobic Strength (HR 95%)
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Full recovery between intervals (HR 65% or lower)
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Resistance from moderate to very heavy (5 to 9) combined with high cadence
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Requires strong cardio and muscular condition
Perform Max (PM)
Objective:
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Perform at maximum of cardio and muscular system that is sustainable for the duration of the class
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Improve your ability to ride under race conditions
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Test of fitness
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Exploration of current personal limits
Characteristics:
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Physically and mentally most challenging work-out
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Intensity ranges from Aerobic Strength level and up, average is likely near Threshold
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No recovery built in class structure- take Active Recovery as needed
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Requires recovery day or easy ride/class
Skills & Drills (SD)
Objective:
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Creating proper movement of muscle fibers
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Focus on technique and form
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Getting bettwe without working harder
Characteristics:
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Single Leg drills
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Spin Up's & high cadence work
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Connecting what feels right and what is right
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HR/FTP are of no concern in this class
R&R (RR)
Objective:
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Refresh and recover; relaxation for body and mind
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Maximize benefit from preceding work-outs
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Refresh muscles through increased blood circulation
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Reduce tension and release lactate acid from muscles
Characteristics:
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Light to moderate resistance at fluent cadence
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Mental state is “intake” of energy vs. exerting power
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Intensity is at recovery levels (HR 65% and below)
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Requires patience for most A-type individuals
Mix
Objective:
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Diversification of cycling work-out routine by combining elements of Base Builder, Aerobic Power and Anaerobic Power in one class
Characteristics:
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Vary during class depending on elements
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Diver and entertaining
Entry
Objective:
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Learn the fundamentals of cycling, including the basics of shifting and gearing
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Understand proper bike form and technique
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Become familiar with watts and RPM
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Have fun and get a great workout in
Characteristics:
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Varying combinations of the following
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Rolling hills to practice shifting and gearing
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Out-of-the-saddle climbs
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Consistent RPM work
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End-of-the-class competitions
XPress
Objective:
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Leans towards more toward shorter threashold intervals with many repetitions
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Improve your Anaerobic Threshold
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Test of fitness
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Exploration of current personal limits
Characteristics:
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Shorter 45 min class but a very challenging work-out
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Intensity average is likely near Threshold
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Recovery scheduled between intervals
CYCLE CLASS ELEMENTS
Break: (not quite!)
- used between highly intensive elements such as Sprints and Grinds
- comfortable cadence
- resistance is light to moderate (less than 50% FTP) in seated position
- gain control over breathing and manage HR down to Recovery level
- hydrate, check your position on the bike and release any tension
Active Recovery
- used between intense elements and as part of the cool-down
- not a Break but comfortable intensity at Active Recovery or Aerobic Base level (65-70% FTP)
- cadence may vary, but stays below 90 RPM
Acceleration
- a pick-up in cadence from base cadence by 10 to 20 RPM can be seated or standing
- intensity increases moderately
- a highly controlled and manageable effort
Cadence Drill
- designed to improve pedaling efficiency, technique and comfort at higher RPM from 95 and up moderate effort (70-85% FTP)
- intensity stays at Aerobic Endurance level
- duration ranges from 30s to 10 minutes per interval
- maintain full control and avoid bouncing
- always done in seated position
Speed Interval
- use high cadence as technique to overcome intervals of hard resistance cadence is 95+
- FTP 80%+ moderate to hard intensity reaches Anaerobic Strength level
- interval duration is 30 to 60 seconds
- maintain control and form; avoid bouncing and stabilize upper body
- can be done seated or standing
Sprint
shorter, but more intense then a Speed Interval at cadence of 100+, FTP 120% plus
intensity may reach Performance Maximum (HR up to 100%) duration is short 15 to 25 seconds
can be done in seated position, standing or a combination of both
Fast Pace:
consistent effort simulating a fast pace ride on a flat road intensity is at Threshold level (HR 85%)
cadence is 90 to 110 RPM at moderate to hard resistance from 6 to 8 performed mostly in seated position for 3 to 8 minutes
Fast Pace
- consistent effort simulating a fast pace ride on a flat road
- intensity is at Threshold level (HR 85%)
- cadence is 90 to 110 RPM
- performed mostly in seated position for 3 to 8 minutes
Power Interval
- similar to Sprint, but with more focus on resistance/power and less on cadence
Perpetual Endurance or Perpetual Threshold
- steady and uninterrupted effort with a focus on consistent cadence
- intensity is near Threshold (95% FTP) or Aerobic Endurance (75% FTP)
- cadence is 75 to 95 RPM
- performed seated or standing for 3 to 10 minutes
Grind
- equivalent of weight lifting on a bike; simulates a very steep climb
- very hard resistance/gearing forces cadence to 55 to 65 RPM - no less!
- intensity is near Threshold consciously engage muscles; visualize fluent large circular movement
- performed in seated position or standing for 3 to 6 minutes
Resistance Progression (Spin Class)
- increase of resistance every 1 or 2 minutes at constant cadence
- intensity depends on cadence, it should increase by 10 watts with each resistance change
- FTP 65 - 90% performed either seated or standing
- set duration is 4 to 12 minutes and followed by Active Recovery
Cadence Progression
- similar to Resistance Progression, but an increase of cadence while holding FTP constant
- road bike gearing will need to get easier as the cadence increasses
- a class may include several sets of Progression elements including Resistance Progression and Cadence Progression
Isolated Leg Drill
- important drill to improve your pedal stroke and technique
- isolate one leg to perform the entire pedal stroke - other leg out of pedal
Rollers
- imagine riding up and down rolling hills with significant inclines, :20-:40 seconds
- objective is to maintain FTP and momentum through the ride
- by increasing gearing "uphill" and not taking a Break on the "downhill
- switch back and forth between seated flat and standing climb position as needed
- resistance increases when getting up and reduces when sitting down
- intensity depends on cadence indicated by coach (80-100 RPM)
- FTP is moderate (70-80%) seated and hard when standing (95-110%)
Terrier Mash
- designed to spike intensity from a standing stop
- will be 15 to 20 second intervals standing from dead stop to dead stop
- RPM sub 75 and FTP 150+
- Fast twitch recruitment