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Train Smart Class Decoder

*There will be limited stretching at the end of our Interval Performer classes.

Whether you are new to Njinga or have a specific training goal in mind, the class decoder above provides you with a breakdown of what each class involves. For more details on each of the classes, check out the class descriptions below:

Book your next class here. 

 

1. FTP Booster: 

Learn to control your power and stay disciplined through long intervals to boost your stamina

Benefit: Learn to ride at a sustained effort for long interval work on the wattbike

Njinga Recommendation: Combine this class with a Njinga Climbing Series class or Legs of Steel Sprinter class each week for the perfect all round weekly training schedule

Suitable for: Perfect for all levels of cyclists and particularly suitable for riders who struggle on long rides

2. Gran Fondo Series:

Join the peloton and ride across the globe as you replicate the terrain of several of the worlds most iconic riding locations

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class

Benefits: Improve your sprinting, climbing and endurance in this multi-discipline class

Suitable for: riders with international rides scheduled through the upcoming season and beyond!

3. HIIT Climber:

High intensity climbing efforts on the bike to build your climbing strength to conquer the steepest of climbs

Njinga Recommendation: Bring an energy snack with you and also come well rested to make sure you get the maximum benefits from the session

Benefits: Improve your climbing ability to conquer your local hills!

Suitable for: All levels of riders; particularly those keen on improving their climbing ability!

4. HIIT Sprinter:

High intensity maximal efforts on the bike to build your anaerobic strength and top end power

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class

Benefits: Perfect to improve your top end power over 30-90 second sprinting efforts

Suitable for: All levels of riders; particularly those who struggle to ride at threshold and above, over short intensive periods of time

5. Interval Performer (on/off bike):

Designed to improve your overall power output, this class is a combination of intervals both on and off the bike.

Benefit: A combination of better posture, balance, core and strength means this class complements your cycling and in time will improve your pedal technique and FTP score.

Njinga Recommendation: Make sure to bring a firm clean pair of trainers plus sweat towel and water bottle with you.

Suitable for: Riders looking for cross training to compliment their training on the bike.

6. Legs of Steel Burner:

The ultimate class to improve your cycling endurance and sprint work!

Benefit: A combination of aerobic and anaerobic interval training specifically designed to improve your performance on the bike.

Njinga Recommendation: Combine this class with a climbing class or Threshold Ten class each week for the perfect all round workout.

Suitable for: Perfect for all levels of cyclists and particularly suitable for first time riders with Njinga Cycling.

7. Legs of Steel Sprinter:

The perfect class for riders looking to improve their sweetspot, cadence control and sprinting.

Benefit: A combination of aerobic and anaerobic interval training specifically designed to improve your cadence control and active recovery between power sprints. 

Njinga Recommendation: Train smart and combine this class with a Pyramid Climber class each week for the perfect all-round workout.

Suitable for: Riders who struggle to maintain a controlled cadence output during aerobic and anaerobic intervals on the bike while also stimulating the body to recover faster. 

8. Pedal Power Improver:

Improve imperfections in your riding technique and enhance your strengths in our low intensity learning class.

Njinga Recommendation: Ride a bike to the lab when attending this class to re-enforce the muscle memory development you will be practicing within the class itself

Benefits: Improve your overall riding experience

Suitable for: All levels of riders; particularly those riders who are new to the Njinga Lab and using the Wattbikes

9. Pyramid Climber:

Reach the top of each Pyramid Climb to take your climbing skills to the next level

Benefit: Learn to control your power across multiple different zones for different lengths of time at different cadences

Njinga Recommendation: Train smart by using accurate training zones from regular FTP testing

Suitable for: All levels of riders but especially beneficial for those new riders to Njinga or those looking to improve their climbing and acceleration

10. Ride Faster:

Expect the unexpected with new intervals, new climbs and new team based challenges each week!

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class

Benefits: Improve your overall riding experience and cycling disciplines

Suitable for: All levels of riders; particularly those riders who love a challenge!

11. Rolling Attacker:

Challenge your limits with this fast paced HIIT class!

Benefit: Learn to control your Sweetspot and Threshold Power before developing your top end power numbers

Njinga Recommendation: Train smart by using accurate training zones from regular FTP testing.

Suitable for: All levels of riders but particularly beneficial for those looking to improve their sprinting ability at the end of a long ride.

12. Technique Tuesday:

Improve weak spots in your riding technique and enhance your strengths in our low intensity learning class

Njinga Recommendation: Ride a bike to the lab when attending this class to re-enforce the muscle memory development you will be practising within the class itself

Benefits: Improve your overall riding experience

Suitable for: All levels of riders; particularly those riders who are new to the Njinga Lab and using the Wattbikes

13. The Njinga Climbing Series:

Take on new climbing experiences each month perfectly designed to take your climbing to the next level!

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class

Benefits: Improve your climbing across a varied range of inclines including steep, long and rolling gradients

Suitable for: All levels of riders; particularly those riders who love to climb!

14. The Peloton Roller:

Boost your endurance for your longer rides in this highly interactive class with a little bit of everything!

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class

Benefits: Improve your aerobic capacity and manage your weight loss smartly through fasted exercise

Suitable for: All levels of riders; particularly those preparing for a long endurance challenge

15. The Threshold Ten:

Improve your FTP Test results to new heights with our signature Peloton Rush Intervals

Benefit: Ability to maintain your threshold and power control while stimulating the body to recover faster. 

Njinga Recommendation: Train smart by using accurate training zones from regular FTP testing.

Suitable for: All levels of riders but accurate FTP scores to reference is of the utmost importance.

16. Threshold Accelerator:

If you want to improve your FTP scores, then this is the perfect class for YOU!

Benefits: Improve your ability to sustain riding at your sweetspot, 100% of FTP and 105% of your FTP score without recovery to replicate the physical demands of riding in a peloton

Njinga Recommendation: Definitely do an FTP test first so you are able to TrainSmart and in the correct training zones to see better and faster results!

Suitable for: All levels of riders, in particular those who have conducted an FTP test and want to improve their power output and FTP score. 

17. Yoga For Cyclists:

A class specifically designed for cyclists, that combines the dynamic elements of Vinyasa Flow yoga, to develop strength and flexibility in the muscles, and the more calming, restorative postures of Yin Yoga that will work on deeper, more passive stretches

Njinga Recommendation: Yoga mats are provided but feel free to bring your own

Benefits: Improve your flexibility and range of motion targeting our key cycling muscles

Suitable for: All levels of riders; particularly those who are very new to Yoga!

Book your next class here. 

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