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Introducing the BCycle 6 Week Training Program

September 19, 2019 By Britney

The BCycle Training Program is a spin class for all fitness levels and is designed to accelerate your cycling ability and help you achieve your goals; whether it’s to improve on a Gran Fondo, tackle a charity ride, ride with more experience or simply increase your personal fitness level and cycle knowledge.

In this 6 week registered program, each class will include a warm-up, the workout and a cool down.  The workout portion is executed in intervals that follow a progressive format and periodized structure.  The intervals are designed to help develop stronger cycling in specific zones as well as to help improve technique.  Robin doesn’t ride for this class, her job is solely to be on the floor coaching you each and every step of the way!

The 6 week program runs on Wednesdays at 5:00PM from September 11, 2019 – October 16, 2019 with the fabulous Robin Wallouch.

The breakdown of each class is as follows:

Session 1 (September 11): This workout is designed to find your FTP (Functional Threshold Power) which is commonly defined as the highest average power you can sustain for one hour, measured in watts.  FTP will be used to determine your training zones for all of our sessions going forward and will allow you to measure your improvements over the course of 6 weeks. Our first class will be a 12 minute warm-up and then a 5 minute all out effort which will serve as you bases for what you will do in the 20 minute all out effort.  

Session 2 (September 18):  This session will focus on hard short efforts followed by settling back into a constant effort.  

Session 3 (September 25): Will focus on anaerobic bursts, followed by sweet spot training.  Sweet spot refers to an intensity of training that is hard enough to elicit substantial physiological benefits, but not so hard that as to be unsustainable.  It’s 85-95% of your average threshold power.  

Session 4 (October 2): Will focus on steady building from 75% -115% of your FTP.  

Session 5 (October 9): Will focus on 30 second efforts with short recoveries to boost your VO2 power (just love your FTP)

Session 6 (October 16) :  The super peaks pyramid will focus on short intensity in the anaerobic capacity zone.  This will most likely be the toughest of the 6 sessions.  

The program cost is $180 per person and there are limited spots available so register as soon as you can to ensure your place in this exciting program.

 

If you have any questions, or if you’d like more information please don’t hesitate to ask!

Filed Under: Blog Tagged With: bootcamp, Fitness, kelowna, kelowna bootcamp, kelowna fitness, kelowna spin, personal trainer, spin, spin class, spin classes kelowna, ylw

The Fit Fifteen 30 Day Challenge Is Back!

August 14, 2019 By Britney

15 spin classes. 15 strength classes. 30 days.

It’s baaaaaaack!!

The FIT FIFTEEN is designed to push you out of your comfort zone, to allow your body to transform, your mind to reset and your life to take a turn for the better. 15 spin classes to hype up your cardio and endurance and 15 strength classes to improve your muscle tone and strength. Win.Win.

With these 30 classes in one month (September 15th – October 15th) you will be ready to get back into shape after summer (and before the holiday season 😉) 

This challenge is the perfect way to create a healthy lifestyle leading into the cooler, less active months. Making an effort to come for a workout everyday for a month will show your body and mind, exactly what it’s capable of when it’s treated right!

So let’s set that goal –

Do you want to lose weight?
Do you want to gain muscle?
Do you want to see some tone and definition?
Do you want to have more energy?

Whatever your goal is, this challenge is a HUUGE step in the right direction.

 Interested? 

Here’s what’s involved:

• 15 spin classes (any style class counts!)
• 15 strength classes (includes: straight strength, bootcamp, arms & abs, booty blast and personal training)
• 1 free ($75 value) personal training session to use towards a strength class OR for days when you just can’t get our schedule to work for you.
• Weekly weigh in with body fat analysis (optional)
• Fun surprises along the way (think theme rides, free 90 minute feature class, and giveaways!)
• Everyone who completes the challenge will have 2 free classes added to their account and be entered into the draw for a three month unlimited membership. 

 

Cost: $175* PURCHASE HERE

*All current memberships can be frozen for the duration of the challenge.

Once registered, participants will receive an email before September 15th explaining the challenge and process in more detail.

IT’S TIME TO PUT IN WORK! 

 

Ps. It’s going to be really fun.

 

 

LIMITED SPOTS ARE AVAILABLE. Book in now to reserve your spot! 

Filed Under: Blog Tagged With: bootcamp kelowna, fitness classes kelowna, kelowna, kelowna fitness challenge, spin class, spin classes kelowna

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