TUESDAY
Run 60 "Redline Run"
Redline Run is 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.
Messina Straight Insta
Cycle 60 "Quick Nips"
Quick Nips kicks the week off with sharp, 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. We sprinkle in a little skill work between efforts too, so you're not just going hard, you're going hard with better mechanics. It's punchy, it's playful, and it sets the tone: short bursts, quick recovery, back at it. A great way to open the week without digging a hole you'll be climbing out of by Wednesday. Bolt approves of anything involving quick bursts of energy, it's basically his whole personality.
7-29 Cycle 60
MONDAY
Strength 30 "Ground Work"
Ground Work is the 30 minutes that makes everything after it better. 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. This isn't extra credit, it's part of the ride. Stronger core means a more stable position on the bike. Stronger legs means more power in every pedal stroke, especially late in the ride when things get honest. It's not flashy and it's not meant to be. Ground Work is where the unglamorous stuff happens, the stuff nobody posts about but everybody benefits from. Show up a little early, put in the reps, then go ride stronger because of it.
7-29 Cycle 60
WEDNESDAY
Cycle 60 "Hump Day Hammerfest"
Hump Day Hammerfest is our hardest weekday ride. 60 minutes, all intervals under 6:00, no hiding. This is the class where Wednesday stops being the middle of the week and starts being the reason you get through it. Push here, coast nowhere. Bolt's not sweating, but the rest of us are.
7-29 Cycle 60
Core 30 "Core Control"
Core Control is 30 minutes of mat-based work built around control, not momentum. Slow, deliberate movement targeting core and stability, no bouncing, no rushing, no cheating the reps. It's quieter than the rest of the week, but don't mistake quiet for easy.
This is the class that shows up in everything else you do. On the bike, a strong core means holding an aero position without your hips collapsing 45 minutes in. On the run, it means keeping your form together in the last mile instead of falling apart at the exact moment you need to hold pace. Core Control doesn't get its own highlight reel, but it's the reason your hardest rides and runs feel more stable, more efficient, and more sustainable. Slow down, get precise, and let the control do the work everywhere else.
7-29 Cycle 60
THURSDAY
Run 60 "Tempo Control"
Tempo Control is 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.
7-30 Run 60 Crooked Numbers
FRIDAY
Stretch 30 "Stretch & Reset""
Stretch & Reset is the 30 minutes your body's been asking for all week. Full-body flexibility work, guided at a pace where you actually sink into each position instead of rushing through it. After a week of Redline Runs, Hammerfests, and Cadence Clinics, this is where the tightness gets addressed instead of ignored. It's not a throwaway "cool down", it's real, deliberate mobility work that keeps you moving well so the hard days stay available to you instead of getting derailed by a tight hip or a cranky lower back. Slow down, breathe, undo some of what the week did. Bolt's idea of a perfect Friday is basically 30 minutes of stretching followed by a nap, so at least one of you will be fully on board with this one.
7-29 Cycle 60
Cycle 60 "Cadence Clinic"
Cadence Clinic is 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. This is the class that quietly makes every other ride easier. Want to actually improve? Try this one.
7-24 Cycle 60 Coach's Ride
Saturday
The Foundation is 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. This is the class that pays off weeks later, when you notice your easy pace got faster and your hard efforts got more repeatable. All levels welcome, if you can hold a conversation, you can hold this pace. Show up, settle in, and let the miles build something. Bolt naps through most of it. You'll thank yourself for sticking with it.
Cycle 90 "The Foundation"
