Indoor Cycling

PW Fit Indoor Cycling Program 25/26:

This season classes will start on December 3rd for the 12 week programs and December 13th for the 10 week longer class program. All classes include one class/group workout on Zwift and one individual homework workout per week. All workouts are written and programmed with a formulated progression based on my knowledge and experience. Individual gains will be made through proven training methods and your training consistency. Like last year, I will also be riding with you while coaching through the workouts via Zwift and Google Meet for voice communication. 

12-Week 60 Minute Rebuild Class: Wednesdays at 8:20 am (12/3/25-3/4/26). This class will be geared toward technique, muscular adaptation and moderate effort intervals. If you're looking for something less intense or to build back up after a break, this is the perfect class. 

12-Week 60 Minute Aerobic Power Building Class: Thursdays at 5:30 pm (12/4/25-3/5/26). As always this is an LT power building class and will prepare you for a traditional cycling season focused on building sustained aerobic power for spring. This class will start with some of weeks of introductory training including technique and sub-LT work to prepare you for a progressive round of threshold training for the bulk of the series. 

10-Week Long Format with intervals: Saturdays at 8:30 am (12/13/25 - 2/28/26). This 10-week program will follow a specific pattern of progressive duration with moderate intervals. The duration will be longer than the other 60 minute classes and will build up to 2 hours for the final weeks. In addition to the workout, we'll discuss a range of topics such as exercise physiology and related training concepts, race topics, fueling, equipment related improvements and how we can improve cycling performance.


Pricing:
$250 for one program: One class per week and one home workout per week. You will need to commit to a specific class/day for all weeks and not switch between classes each week.

$350 for two programs: choice of two programs, consisting of two classes per week and one home workout per week. Similar to above, you'll need to commit to two specific classes.

$400 for all three: consisting of three classes per week and two home workouts per week. That's five workouts per week, essentially a full training program.

Requirements:
- Smart trainer
- Zwift account
- Intervals.icu account (free or paid). All workouts will now be shared via Intervals.icu.

Please note the classes work best with a smart trainer especially with the supplied workouts being based in erg mode. It is possible to use ant+ speed and cadence sensors to estimate power and communicate with the Zwift app.