Interval Workouts
Our interval programs are designed for all levels ranging from road racers, avid club riders, triathletes, to recreational riders who simply want to improve their fitness. Workouts take on a broad range of drills and train every necessary physical system for improving technique, efficiency, and overall fitness.
Experienced coaches lead workouts that emphasize strength, power building, and speed that will bring your cycling skill and fitness to a higher level.
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The workout drills vary based on the time of year and differ in intensity level between session types. Below is a seasonal outline of the type of training that we use as general concepts for our indoor sessions:
- Mid September –October 31st : Stay Fit in the Off Season
- Off season strength and technique intervals with emphasis on increasing power. Aerobic work with lower intensity.
- November 1st – End of January: Base Training
- Extreme focus on strength at the aerobic level mixed with Souplesse riding to maintain leg speed.
- February 1st – Beginning of April: Pre Season
- Begin anaerobic and sustained power work through steady and consistent interval training while maintaining strength.
- Mid April – Beginning of June: Power & Speed
- Increase sustained power training with drills that increase anaerobic capacity to build and maintain high end fitness. Emphasis on high intensity power drills and leg speed.
- Mid June - September: High Intensity
- Increase Vo2 capacity and maintain high level fitness with upper echelon interval training, explosive efforts, and sprints.
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Virtual Group Rides/Open Sessions
Velo Souplesse also offers supplemental open sessions typically scheduled on the weekends that are not coached by an instructor. Instead, athletes can simulate group rides or racing with the virtual drafting function on the Computrainer MultiRider System that replicates actual gradients to give riders a feeling of being on the road.
These are extremely beneficial as a substitute for rides on the road as they encompass all the factors that one would normally encounter during training. A great way to learn to ride with others or to get a more concentrated effort in without dealing with traffic or weather.
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Equipment
Velo Souplesse offers two types of training equipment for its athletes each with their own programs:
- Computrainer Sessions: 60min-90min in length
- Using the Computrainer MultiRider system, athletes bring their own bicycles and Velo Souplesse instructors install and calibrate the machines to his/her specifications. The facility has eight machines, and each rider will see a display of their speed, wattage, and cadence numbers on a large screen at the front.
- For you to bring:
- Your road bicycle & gear to ride in
- Water bottle
- Cycle Ops Power Bike Sessions: 45min-60min in length
- Using the Cycle Ops i300 Pro bikes, riders come in for an interval session and complete a short yet productive workout covering drills to improve fitness, burn calories, and get faster. Your own bike is not necessary and upon your first visit, Velo Souplesse staff will adjust your bike position and keep the measurements on file for future classes.
- For you to bring:
- Gear to ride in
- Water bottle
- Pedals & shoes from your bike (optional)
Pricing
Training sessions can be purchased in blocks that can be applied to both interval workouts and open sessions.
Options:
Block of 12 sessions: $300 (Two month expiration)
Block of 24 sessions: $550 (Four month expiration)
Single computrainer session: $27.50 (No expiration)
Sessions can also be purchased as part of our Coaching Packages.
Learn more here: Click here for class schedules and availability
It is typical for athletes to advance-book themselves in sessions to ensure the same days/times.
Click here to purchase a block: Click here for class schedules and availability
Once purchased, click the “Training Sessions” tab to check up to date availability or click here:
Click here for class schedules and availability
