RTB Anaerobic Threshold Training Series at Lifestyle Indoor Cycling Studio

Need a guaranteed no rain ride during the week that will help you get stronger, faster and more fit on the bike? Lifestyle is offering this great 9 week training series to get you ready for race season. 

What is anaerobic threshold training?
It is once a week for nine consecutive weeks riding specific timed intervals over a period of 60 or 90 minutes at 90%-100% power level, 95%-98% HR level.  This is working at a pace that is just above your TT effort where continuous conversation is difficult, where the level of work is physically and mentally taxing.
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What are the benefits of training weekly like this for 9 weeks?
Simply put over a 9 week period you can expect to improve your lean muscle mass as well as your cardio respiratory fitness level.  You can expect to be ahead of the game when the weather warms and you hit the open roads.

What are the details behind this 9 week series?
This is a special collaboration between Lifestyle Indoor Cycling Studio and Raise the Bar Triathlon team, the class is open to only Raise the Bar members. The length of the class is based on your choice to participate in shorter interval sessions (ranging from 2 minutes up to 13 minutes) or longer interval sessions (ranging from 6 minutes to 23 minutes).  Shorter intervals are recommended for those who have not been training at or near AT on a recurring weekly basis.  The extended intervals are recommended for those who already include weekly AT training in their work out plans. The class requires that you know your Anaerobic Threshold heart rate (AT), a VO2 max test is recommended to help you identify your target heart zones. These Keiser M3 bikes  display RPM, Watt’s and HR, These indoor bikes are also excellent in helping you to hone and work on your pedaling inefficiencies.  HR monitors and SPD cycle shoes are available for use during the classes. 

Dates: Tuesday, March 22- May 17 (9 weeks)
Time: 7:15 PM (60 to 90 minute class)
Cost: $120 
Optional Vo2 Test: $75 for two tests
​Location: Lifestyle Indoor Cycle Studio, Kent
Teacher: Mike Swienty
Registration Link
(Either create an account/log in, use the online store to find services, under reserve a class/package find RTB Threshold 9 week class)
Direct questions to Mike at 206 226 1254 or email at [email protected]

Past Participant Comments:

"I jumped into the threshold class with a bit of trepidation. "WHAT am I getting myself into?"   What helped me get passed the trepidation is the  "no failure"  environment of the Lifestyle Studio.  From the moment I walked into the studio, having not been a cyclist or someone who had taken threshold classes, I was met with instruction about what I did not know, lots of encouragement and a feeling of joining a supportive community.  I decided to try the threshold classes because I wanted to know what my current fitness level was as measured by the VO2 testing.   I think of myself on a good day as athletic, but not an athlete. The classes did push the envelope of my physical fitness and my ability to focus and work hard in the moment. I was greatly rewarded for my efforts in the threshold classes with a dramatic improvement in my metabolism rate and an 18% improvement on the VO2 max testing.  I moved from a good fitness level to excellent!  I plan to sign up for the next one too!"

"An 18.1% increase in average power with a 3% decrease in average heart rate.  It really works!! Thank you Lifestyle studio for your help and encouragement. Can’t wait to see what the next 9 week class will do."