pulse indoor cycling
Essential Level (1)   All Levels (2)    Intermediate Level (3)    Intermediate to Advanced Level (4)

   Blue 1           Green 2          Yellow 3          Orange 4          Red 5         Dark Red 6       Purple 7

  < 55%            56-75%           76-90%          91-105%     106%-120%     121-150%         +151%

                      Endurance                                     Strength                                      Power

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Pulse Indoor Cycling Classes are 45 minutes in length unless otherwise noted. We use Stages bikes and the Flight data analysis tool. Our classes are heart rate-monitored in combination with power to make our workouts relative to each individual.  All levels are welcome to participate in all our cycling classes.  Individuals can monitor their own intensity  levels with our state-of-the-art technology.

Cycling Intensity Zones are updated  in our monthly newsletter and on our website.  To provide you with the most efficient, results-driven programming, we work in intensity zones.

Intro to Flight
This 45-minute class will be offered once a week to conduct a 20-minute FTP test and to familiarize riders with the Stages Flight system.  Seasoned riders may elect to take this class to update their FTP as their fitness level improves.

Stages Flight  
A web-based data analysis tool, with 2 large flat screen displays, integrated spot-reservation and mobile applications. Its functions include dynamic FTP testing, custom intensity rides, GPS rides, and competition modes. Video integration and instructor cueing top off the experience for a     true power-based indoor cycling experience.

Functional Threshold Power (FTP)
FTP is the amount of power that you could sustain for the duration of one hour (60 minutes), as measured in Watts. All workouts are led using a percentage of FTP.

FTP Test
FTP tests will be completed to discover a rider’s FTP number, where 95% of the 20-minute average power is determined FTP value.  Instructors may conduct an FTP test at the beginning of class in as little as three minutes, so that those that have yet determined their FTP, can accurately measure their ability. 

Zones
All of Pulse Cardio is programmed to allow you to schedule your fitness routine effectively, avoiding overtraining/undertraining and decreasing your risk of injury.  Pulse Cardio has a 3-Zone focus:  Endurance – Strength – Power.  Our classes may focus on one, a combination, or all of these  zones in any given class.


6:00 am

  Cycle (45)  

Alison

5:15 am

Cycle (45)

Marci

6:00 am
 Cycle (45) 
Alison

5:15 am

  Cycle (45)  

Marci

6:00 am

  Cycle (45)  

Jenine

7:00 am
  Cycle (45)  

Alison

8:30 am

   Cycle (45)  
Amy

9:30 am
  Cycle (45)  
Sue

9:15 am
Combo (60)
Cycle/X-train
Jenine

9:30 am

Cycle (60)

Sue

9:15 am
Combo (60)

Cycle/X-train

Jenine

9:30 am

Cycle (45)

Meredith

8:00 am

Cycle (45)

Meredith

9:30 am
  Cycle (60)  

Jenine


12:00 pm
  Express (40)  
Kerry


12:00 pm
Express (40)
Marci


9:00 am

Cycle (60)

Ania


4:30 pm

Cycle (45)
Kerry


4:30 pm

   Cycle (45)  

Meredith


4:30 pm

Intro to Flight (45)

Sue



6:15 pm

Cycle (45)

Meredith

6:30 pm

Cycle (45)

Katie

6:15 pm

 Cycle (45) 

Jenine

6:30 pm

Cycle (45)

Erin