Method
We are passionate about road cycling. It’s a passion that has driven and inspired us from the very beginning. So we’ve set out to make it better.
Our cycling method is grounded in the Rockies of Colorado. Each indoor ride we create is first born on the roads, bike paths, and the intense climbs around Aspen and Roaring Fork valley in Western Colorado. The style of the rides is the same style you experience while cycling out on the road. Our culture is about training with purpose and delivering a ride for optimal results. Understanding where our heart rate is during the training process is key to success. By introducing unique training zones, we are able to frame every second you spend on the bike, and make sure you are on the right path to meet your goal. Training zones are determined by a percentage of your maximum heart rate (MaxHR).
It is everything you love about cycling. Only better.
INTERVALS TRAINING
WEEK ONE
Intervals training shows an increased VO2 max and stroke volume (the amount of blood ejected by each heart beat), reduce blood lactate levels, enhance fatigue-resistance and improve neuromuscular efficiency. It’s a powerful package of physiological improvements.
The goal during Intervals training week is to build and develop oxygen carrying capacity. This is an aid in increasing stamina. Interval work enables a rider to perform significant amounts of normally exhaustive exercise, while at the same time reducing the contribution from anaerobic energy transfer, and subsequent lactic acid build-up.
Intensity
EASY to HARD
Goal
Develop a quicker recovery
MaxHR
Between 70%-92%
Benefit
Improve stamina and endurance with varied cadence
STRENGTH TRAINING
WEEK TWO
Muscular Strength, or more precisely, the maximum force or tension generated by a muscle varies in all of us, by sex, age and body size. As a general rule, a muscle worked close to its force generating capacity will increase in strength and this is governed by the intensity of the level of tension, placed on the muscle.
During Strength training week you will find a physical challenge that specializes in using resistance to build muscular strength bordering on anaerobic thresholds.
Increasing mass of the muscle, allows for greater force to be created in the pedal stroke, so this is part of the goal. In addition, the other derived benefits that we get are tendon and ligament strength and toughness, improved joint function, increase bone density, and increased metabolism — all of which are beneficial to our overall health.
Intensity
MODERATE to HARD
Goal
build the cardio strength and handle a somewhat uncomfortable pace
MaxHR
Between 78%-88%
Benefit
Tendon and ligament strength and toughness, improved joint function, increase bone density
ENDURANCE TRAINING
WEEK THREE
During Endurance training week, riders are working on the basis that higher cadence stresses the cardio system more (whereas riding at a lower cadence is harder on the muscles). The rides are geared to help you keep the heart and lungs within ranges to maintain a balanced delivery of oxygen to the working muscles, and the Krebs Cycle is in optimal performance.
Assuming that we start with the de-conditioned rider, as they become more athletic they learn that this is the general preparation, or “the base” to have the abilities of aerobic endurance, allowing for greater force and speed to be developed.
Intensity
LIGHT to MODERATE
Goal
Develop RPM pedaling efficiency
MaxHR
Between 75%-84%
Benefit
Improve focus, hip flexor strength, metabolizing fat
RACE DAY
WEEK FOUR
Race Day week is your best chance to know and challenge yourself. It’s the culmination of consistent training over the last three weeks, and where we deliver peak performance effort. These rides require complete drive and desire as they will challenge your body, forcing adaptation to greater concentrations of lactic acid in the blood stream. The efforts will range from intense climbs where we celebrate hills — big and small, to energetic roads in valleys — wide and long.
In a real case road scenario, not one professional rider leads the pack at all times during the race, so our design of the Race Day week will have you riding at the front of the pack charging up a hill, sprinting to the finish line, and then at other times drafting behind your fellow teammates and recognizing the benefit of dropping off a bit to allow muscles to re-energize for the next great push.
Intensity
MODERATE to HARD
Goal
Simulate a racing mindset
MaxHR
Between 85%-92^%
Benefit
Improve peak performance at Anaerobic Threshold
BOOST!
And a pinch, a dash, and a smidgen of sweat!
30 minutes blast when you’re short on time.
Intensity
EASY to HARD
Goal
Measure progress - ride against the clock
MaxHR
Between 70%-92%
Benefit
Improved bursts of speed and energy
Join
STEP 1 OF 3
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- Over 350 unique rides on demand.
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- No commitment, cancel at any time.
Heart Rate Calculator
There’s a MaxHR for everyone.
We have your heart in mind. Targeted, effective training requires customized, accurate data. The right maximum heart rate (MaxHR) plays an important role in each ride profile we design. Whether your goal is to lose weight or ensure you stay fit, we design a personalised training program based on proven scientific principles.
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Online Training
MOi Cycle Online Coach Training
Register your interest here.
MOi Cycle invites instructors all over the world to train, become certified, and coach the MOi Cycle method at fitness facilities worldwide. Our Pro Cycling training program is ACE and AFAA accredited. Upon completion, MOi Cycle Performance Coaches receive 8.0 AFAA CEU’s, and 0.4 ACE CEC’s, and are qualified to coach and inspire their members to cycle like never pros.
MOi Cycle Level 1 training is an intense one day dynamic and comprehensive cycling educational experience. The curriculum is designed to vastly enhance an instructor’s resume, skill set, knowledge of the physiology of cycling and increase his/her appeal as a desirable trainer in the fitness community and, specifically in cycling.
MOi Cycle Performance Coaches excel at teaching our unique blend of INTERVALS, ENDURANCE, STRENGTH, BOOST!, and RACE DAY rides. The variety keeps members engaged, excited and ensures progression within the training plan.
Become a MOi Cycle Performance Coach and join our exclusive team of cycling professionals that are teaching one of the most powerful indoor cycling classes in the world.
CECs
We offer Continuing Education Credits/Units from the following certification organizations.