Sweat offers three types of indoor cycling experiences listed below. All of our classes are taught by Stages certified instructors. We love all of the ride options and each of them have their own benefits and combinations of benefits. The great news is that in either class format {Power, Rhythm, or Beats} are fun, high energy, and will leave you drenched in Sweat!
The reason we offer multiple types of rides is that variety is key. Offering a plethora of ride protocols allows for members to experience both lower end cardiovascular training as well as higher interval based efforts. Variety in coaching keeps rides exciting for members and staff! It exposes members to different ways of reaching cardiovascular goals and is just plain ol’ fun! Try a class that has some time-based goal riding, high intensity intervals, and songs where you hang out in steady state where you can use the rhythm for consistency and still create a ‘party’ like atmosphere.
Rhythm Rides: We ride with the rhythm of the music! Rhythm riding is when a rider hits the front push of the pedal stroke on the down beat of the song. If we imagine the pedal stroke from the top all the way around resembles a clock, most of our work comes between 12 and 4. This is also the area where your foot is on the downbeat of the music. A Rhythm-based class focuses largely on the beat of the music; this usually includes higher energy songs, with build ups-and clear beat drops. Consoles may be used but mainly for the purpose of setting time expectations and monitoring, you will not see a gage on the screen. Rhythm riding optimizes the body's largest muscle groups, such as the quadriceps, hamstrings, glutes, and calves as well as abdominal and lower back muscles. Regular classes can improve muscular endurance and help to strengthen all your body, and its just really fun!
Power Cycling: A Power-based class focuses predominantly on performance based techniques; this includes using metrics [or data] on a display unit [console in the indoor cycling world] and possibly collecting the same data to build training protocols. A focus on quantifying work, : “Data”, such as watts [the power metric] or Kilojoules [watts accumulated over time] to identify a level of intensity for each segment of work performed. This work can be measured to determine how much stress the rider has endured over the course of a workout, or over longer periods of time. This type of analytical evaluation allows a rider to zero in on the areas of lower level fitness, optimizing his/her lower-end and higher-end cardiovascular zones while monitoring proper recovery.
Using a power meter and console, featured on the Stages SC3 bike, is much like having a personal trainer guiding and motivating you through your workout. Your personal trainer will tell you when you “backed off” on intensity or will give you the needed information to avoid peaking your performance too early. Additionally, using the metrics on the console, as well as seeing your metrics on the screen, regardless of your overall intent in participating in the class, allows you see whether you are following the instructed prompts for more or less intensity, whether you are staying consistent in your pedal stroke turnover and body position, and for the purpose of pacing.
Beats Class: A beats ride is similar to a rhythm ride with the difference being that you will see a gage on the big screen with an RPM (revolutions per minute) that you will ride to. These classes are designed to work on your cadence based on the beat of a song. You will spend time in and out of the saddle . These rides are high energy and tons of fun!