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N2SHAPE Summer Spinning Schedule

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Spinning Logo

 

 SPECIAL Spin Classes

1st & 3rd Sun @830 am –  Musical Theme to outdoor terrain
2nd Fri/month @530 am90 Minute Endurance Ride 

SUMMER Spinning Schedule 

Mon 6:00 am Race Day Energy Zone™: Teach your body to perform at higher intensities with the Race Day Ride. This ride targets 80%–92% maximum heart rate, moderate to heavy resistance and 80–110 RPM (cadence). You’ll challenge your body by training at or above your anaerobic threshold and is recommended only monthly.

Mon 615 pm – Interval Energy Zone™: Improve stamina and endurance with the Interval Ride. This ride targets 65%–92% of maximum heart rate, light to heavy resistance with varied cadence (60–110 RPM). You’ll alternate bursts of speed and power with recovery and is recommended only once per week after building a strong aerobic base.

Wed 6:00 am Interval Energy Zone™: Improve stamina and endurance with the Interval Ride. This ride targets 65%–92% of maximum heart rate, light to heavy resistance with varied cadence (60–110 RPM). You’ll alternate bursts of speed and power with recovery and is recommended only once per week after building a strong aerobic base.

Wed 615 pm Strength Energy Zone™: Tone your legs and build mental strength with the Strength Ride. This ride targets 75%–85% of your maximum heart rate, higher resistance and slower cadence (60–80 RPM). You’ll hover between aerobic and anaerobic zones and is recommended only 1–2 times per week after building a strong aerobic base.

Thurs 830 am Endurance Energy Zone™: Burn more fat with shorter recovery times with the Endurance Ride. This ride targets 65%–75% of your maximum heart rate, light to moderate resistance and 80–110 RPM (cadence). This ride is recommended to make up most of your (Spin) workouts or about 3-4 times per week.

Fri  6:00 am Endurance Energy Zone™: Burn more fat with shorter recovery times with the Endurance Ride. This ride targets 65%–75% of your maximum heart rate, light to moderate resistance and 80–110 RPM (cadence). This ride is recommended to make up most of your (Spin) workouts or about 3-4 times per week.

 

  • Reservations are required 24 – 48 hours in advance.
  •  N2SHAPE has a 24 hour cancellation policy – if you reserve a bike and don’t show, you will be charged for that class.
  •  Fees:  10 pack @ $15 per class.  Trial class – $20.
  • All classes are held at N2SHAPE Training Studio at 8000 Towers Crescent Drive, Suite A115, Vienna, VA except for Thursday at 830 am.  Thurs at 830 am is held at the Pilates Room 1t 1489 Chain Bridge Road, McLean, VA.

 

For info or to reserve a bike, contact 

 (703)9064413    ellen@n2shape.com

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