Sweat offers a variety of indoor cycling experiences, all taught by Stages-certified instructors. Each class format is fun, high-energy, and guaranteed to leave you drenched in sweat!
We provide multiple types of rides because variety is key to effective training. Our range of ride protocols allows members to experience both lower-intensity cardiovascular workouts and high-intensity interval training. This diversity keeps rides exciting for both members and staff, while helping you achieve your cardiovascular goals in different ways.
Try a class that blends time-based goal riding, high-intensity intervals, and steady-state segments where you can ride to the rhythm and enjoy a party-like atmosphere. With so many options, there’s always a new way to challenge yourself and have fun!
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.