*Studio Cycling is a great way to do a cardio workout at your own pace with no heavy “impact” on the knees, lower back or ankles!

Studio Cycling Schedule

Training is about stimulation, not annihilation.

Recovery Energy Zone: Focus on energy rejuvenation, stress release, breathing and balance
Heart Rate: 55-65% of Maximum Heart Rate

Endurance Energy Zone: Maintain consistency, increase cardiovascular conditioning, resist fatigue, and improve mental discipline
Heart Rate: 65-75% of Maximum Heart Rate

Interval Energy Zone: Work on speed, tempo, timing while performing high intensity drills for complete training.
Heart Rate: 65-90% of Maximum Heart Rate
                               
Strength Energy Zone: Provide leg/gluteus toning, improve climbing power, and increase cardiovascular conditioning
Heart Rate: 75-85% of Maximum Heart Rate

*To Determine Heart Rate Zones:
220 - Age = Maximum Heart Rate (MHR)
MHR - Resting Heart Rate (RHR) x Lower Intensity Level + RHR = Lower Target Heart Rate
MHR - Resting Heart Rate (RHR) x Higher Intensity Level + RHR = Higher Target Heart Rate

Studio Cycle Guidelines

• It is important to have your bike set at the correct height for your body, so please inform your instructor of you are new to the class or in need of special assistance so he/ she can help you get adjusted comfortably.
• To help improve your performance, cycles may be used during off schedule class times… Simply check in with staff at the front desk to sign out a cycle room key.
• The PREMIER Cycle Studio will be cleared for classes 15 minutes prior to the start of all scheduled classes.
• Please sign up in advance for all Cycle classes.  You may do so no sooner than 30 minutes prior to the start of each class at the front desk.
• Please be sure to check your bike and make proper adjustments to ensure a comfortable ride before class begins so that the instructor can assist you if need be.
• Hand towels are mandatory for all PREMIER Cycle classes.
• Please bring a water bottle to class.  Be sure it is in a non-breakable, shatter-proof container.
• You may want to consider wearing padded cycling shorts for a more comfortable and enjoyable experience.
• You have the choice to wear either traditional athletic shoes or SPD cleats …as all Studio Cycles have double link pedal systems.
• If you are experiencing a problem with your bike, please inform your instructor so that a bike maintenance log sheet can be filed immediately.
• Please reduce the tension/ resistance knob on your bike to its lowest resistance after each class for the convenience of the next rider.
• Always take the time to wipe down the bike after your ride.
• Please do not remove the handle bars and or seats from pos

Have a safe and enjoyable rid.