Njinga Cycling Blog
NJINGA
img

Train Smart Class Decoder

Please note 45-minute classes do not include stretching

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. HIIT Cycle:

High intensity maximal efforts on the bike to build your climbing strength to conquer the steepest of climbs, your anaerobic strength and top end power.

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

Benefits: Perfect to improve your top end power over short efforts and to improve your climbing ability to conquer your local hills!

Suitable for: All levels of riders; particularly those keen on improving their climbing ability and those who struggle to ride at threshold and above, over short intensive periods of time.

2. Legs of Steel Roller:

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.

3. Mountain Goat Climber and Mountain Goat Roller:

Ride and conquer the Mountain Goat Intervals in our signature climbing classes!

Benefit: These classes will help you develop stronger, more powerful legs, increased power (watts) output and improved mental toughness.

Njinga Recommendation: We highly recommend riders use cleated shoes to maximise your power in these classes. Avoid training or doing a long rideout the day before to ensure you train smart to get max benefit.

Suitable for: Cyclists doing harder more challenging Sportives, Mountainous Etapes or multi-day cycle events. Likewise, if you have hit a plateau in your cycling and need help with that next step up.

4. 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

5. 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

6. Pilates:

A class which will focus on improving posture, core strength and flexibility

Njinga Recommendation: Mats are provided but feel free to bring your own. We also recommend grippy/sticky socks if you have any.

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

Suitable for: All levels; even those completely new to Pilates

7. Speed Cycle:

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

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

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

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.

8. Sweet Spot Cycle:

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 Mountain Goat or Legs of Steel 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

9. The Njinga Signature Cycle:

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!

10. 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.

11. Yoga:

A class 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

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

Book your next class here. 

This website uses cookies to ensure you get the best experience on our website