Njinga Cycling Blog
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Train Smart Class Decoder

Please note 45-minute classes on our schedule 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.

Each class on the schedule can be made as hard or as easy as you like by controlling the resistance on the wattbikes but as a general guide the classes we recommend for your first time are:

  • Peloton Cycle
  • Peloton Roller
  • Legs of Steel Cycle
  • Team Chaser
  • Rolling Attacker

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: Ability to ride at a sustained effort for longer interval with little recovery

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class. If you have not completed an FTP test then you can still do the class and work to perceived level of exertion (scale of 1-10 effort), but the benefits will be far greater with accurate FTP numbers. Hence, we highly recommend you complete an FTP test to work out your accurate training zones for power (& heart rate) to improve your performance and see results faster. If your zones are more than 8-12 weeks old then you should re-test to ensure you have accurate numbers. See Njinga FTP test blogs on our website for more info.

What to expect: Longer multiple sweetspot intervals with optional power increases to mid zone 4 or top of zone 4 towards the end of each interval then short recovery before repeating again. 

Suitable for: All levels of riders; particularly those keen to improving muscular endurance, stamina and short power surges towards the end of a ride. Also good for those who struggle to ride at sweetspot over longer distances and mid to top of zone 4 (lactate threshold) for shorter periods. If you are new to this class we recommend riding at least one training zone lower to start. Let the instructor know before the class and they will ensure you are well looked after.

2. HIIT Cycle:

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

Benefits: Faster acceleration and top end power over short efforts. Improved average speed and ability to hold onto a group when the peloton surges on a ride.

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class. If you have not completed an FTP test then you can still do the class and work to perceived level of exertion (scale of 1-10 effort), but the benefits will be far greater with accurate FTP numbers. Hence, we highly recommend you complete an FTP test to work out your accurate training zones for power (& heart rate) to improve your performance and see results faster. If your zones are more than 8-12 weeks old then you should re-test to ensure you have accurate numbers. See Njinga FTP test blogs on our website for more info.

What to expect: Short anaerobic intervals (power zones 4-7) of 1 minute and shorter. Starting in zone 4 at FTP score (lactate threshold) and as the power zones increase the  interval duration shortens

Suitable for: All levels of riders; particularly those keen to improving explosive speed and keeping up with the peloton surges or increases in group speed on a ride or in a race. Also good for those who struggle to ride at threshold and above, over short intensive periods of time. If you are new to this class we recommend riding at least one training zone lower to start. Let the instructor know before the class and they will ensure you are well looked after.

3. Legs of Steel Cycle:

Improve your cycling endurance, stamina and sprint work in one class.

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

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class. If you have not completed an FTP test then you can still do the class and work to perceived level of exertion (scale of 1-10 effort), but the benefits will be far greater with accurate FTP numbers. Hence, we highly recommend you complete an FTP test to work out your accurate training zones for power (& heart rate) to improve your performance and see results faster. If your zones are more than 8-12 weeks old then you should re-test to ensure you have accurate numbers. See Njinga FTP test blogs on our website for more info.

What to expect: Longer sweetspot interval with accelerations to mid zone 4 at FTP score and 105%. Then short anaerobic power intervals building from power zones 4-5. 

Suitable for: All levels of riders; particularly those keen to improving muscular endurance, stamina and ability to withstand multiple attackers or breakaways. Also good for those who struggle to ride at sweetspot over longer distances and mid to top of zone 4 (lactate threshold) for shorter periods. If you are new to this class we recommend riding at least one training zone lower to start. Let the instructor know before the class and they will ensure you are well looked after.

4. Peloton Cycle:

Tempo building intervals to improve your power control and pedal technique.

Benefits: Improve your overall riding experience and cycling disciplines

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class. If you have not completed an FTP test then you can still do the class and work to perceived level of exertion (scale of 1-10 effort), but the benefits will be far greater with accurate FTP numbers. Hence, we highly recommend you complete an FTP test to work out your accurate training zones for power (& heart rate) to improve your performance and see results faster. If your zones are more than 8-12 weeks old then you should re-test to ensure you have accurate numbers. See Njinga FTP test blogs on our website for more info.

What to expect: Zone 3-4 power intervals that gradually increase in intensity. Starting at tempo and slowly building up to sweetspot then FTP score and 105% of FTP. 

Suitable for: Every level of rider within the Njinga Community and those riding with Njinga for the first time.

5. Peloton Roller:

Boost your endurance and stamina for your longer rides in this highly interactive and fun class with options to ride at 3 different intensities depending on where you are with your training.

Benefits: Improve your aerobic capacity, muscular endurance and stamina. Also manage your weight loss smartly if opting to do the class fasted.

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class. If you have not completed an FTP test then you can still do the class and work to perceived level of exertion (scale of 1-10 effort), but the benefits will be far greater with accurate FTP numbers. Hence, we highly recommend you complete an FTP test to work out your accurate training zones for power (& heart rate) to improve your performance and see results faster. If your zones are more than 8-12 weeks old then you should re-test to ensure you have accurate numbers. See Njinga FTP test blogs on our website for more info.

What to expect: Longer endurance class at a minimum 75 minutes with 3 intensity options. Starting in zone 2 and gradually increasing to top of zone 2 (peloton pace) with 2 optional small power incremental increases then back to peloton pace with no recovery until the 60 minute mark. Then shorter optional power intervals to finish in zone 4-6.

Suitable for: All levels of riders; particularly those preparing for a long endurance challenges that require good stamina on the bike. If you are new to this class we recommend riding at steady pace to get used to the longer time in the saddle and take an optional recovery period. Let the instructor know before the class and they will ensure you are well looked after.

READ MORE ABOUT THIS CLASS HERE.

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. Power Climber:

Ride and conquer several climbing intervals 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: Ride this class with accurate FTP training zones to feel the true benefit of the class. If you have not completed an FTP test then you can still do the class and work to perceived level of exertion (scale of 1-10 effort), but the benefits will be far greater with accurate FTP numbers. Hence, we highly recommend you complete an FTP test to work out your accurate training zones for power (& heart rate) to improve your performance and see results faster. If your zones are more than 8-12 weeks old then you should re-test to ensure you have accurate numbers. See Njinga FTP test blogs on our website for more info.

What to expect: Working in training zones 3-6 varying from gradual climbs increasing in intensity while maintain the same cadence (90-95 rpm) to steeper more anaerobic climbing efforts (zone 4 and above) at a steady low cadence (50-65 rpm). Interlaced within some of these climbs will be power surges to practice accelerating away from the peloton.

Suitable for: All levels of riders but especially beneficial for those riders looking to improve their climbing and acceleration. If you are new to this class we recommend riding at least one training zone lower to start. Let the instructor know before the class and they will ensure you are well looked after.

8. Power Improver:

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

Benefits: Improve your overall riding experience and cycling disciplines. A great class to improve your overall riding experience and cycling disciplines

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class. If you have not completed an FTP test then you can still do the class and work to perceived level of exertion (scale of 1-10 effort), but the benefits will be far greater with accurate FTP numbers. Hence, we highly recommend you complete an FTP test to work out your accurate training zones for power (& heart rate) to improve your performance and see results faster. If your zones are more than 8-12 weeks old then you should re-test to ensure you have accurate numbers. See Njinga FTP test blogs on our website for more info.

What to expect: During the Power improver Class, you will be using a wide range of training zones and perceived effort levels. The vast majority of the class will be ridden at 70-100% of FTP with allocated challenge segments where riders will be riding above their FTP.

Suitable for: All levels of riders; particularly those riders who love a challenge! If you are new to this class we recommend riding at least one training zone lower to start. Let the instructor know before the class and they will ensure you are well looked after.

9. Rolling Attacker:

Boost your fitness and power while challenging your limits with this fast paced class.

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

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class. If you have not completed an FTP test then you can still do the class and work to perceived level of exertion (scale of 1-10 effort), but the benefits will be far greater with accurate FTP numbers. Hence, we highly recommend you complete an FTP test to work out your accurate training zones for power (& heart rate) to improve your performance and see results faster. If your zones are more than 8-12 weeks old then you should re-test to ensure you have accurate numbers. See Njinga FTP test blogs on our website for more info.

What to expect: Zone 3-6 power efforts. Intensive anaerobic work to increase your lactate threshold. Riders will be pushing high power and high cadence numbers through a vast array of interval sets that will vary from one class to the next.

Suitable for: All levels of riders but particular beneficial for those looking to improve their sprinting ability at the end of a long ride.  Also good for those who struggle to ride at threshold and above, over short intensive periods of time. If you are new to this class we recommend riding at least one training zone lower to start. Let the instructor know before the class and they will ensure you are well looked after.

10. Team Chaser:

A special themed class that will guarantee you a good night’s sleep!

Benefit: Join riders from across the Njinga Community for a class that will test every aspect of your cycling with climbs, sprints, pedal technique drills and so much more before you reach the finishing line

Njinga Recommendation: Ride this class with accurate FTP training zones to feel the true benefit of the class. If you have not completed an FTP test then you can still do the class and work to perceived level of exertion (scale of 1-10 effort), but the benefits will be far greater with accurate FTP numbers. Hence, we highly recommend you complete an FTP test to work out your accurate training zones for power (& heart rate) to improve your performance and see results faster. If your zones are more than 8-12 weeks old then you should re-test to ensure you have accurate numbers. See Njinga FTP test blogs on our website for more info.

What to expect: This class is all about fun and getting to know your fellow Njinga Riders within the Njinga Community. In fun and interactive solo and team challenges, you will riding well above your FTP Scores for short fast paced intervals ranging from 10 seconds to 3 minutes. 

Suitable for: All levels of riders can benefit from this class. If you are new to this class we recommend riding at least one training zone lower to start. Let the instructor know before the class and they will ensure you are well looked after.

11. Threshold Accelerator:

Improve your overall power, fitness and increase your FTP score.

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: Ride this class with accurate FTP training zones to feel the true benefit of the class. If you have not completed an FTP test then you can still do the class and work to perceived level of exertion (scale of 1-10 effort), but the benefits will be far greater with accurate FTP numbers. Hence, we highly recommend you complete an FTP test to work out your accurate training zones for power (& heart rate) to improve your performance and see results faster. If your zones are more than 8-12 weeks old then you should re-test to ensure you have accurate numbers. See Njinga FTP test blogs on our website for more info.

What to expect: Repeated under and overs intervals working in sweetspot, FTP score and 105% of FTP. Intensive efforts as you ride above and just below your lactate threshold.

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. Also good for those who struggle to ride at threshold and above. If you are new to this class we recommend riding at least one training zone lower to start. Let the instructor know before the class and they will ensure you are well looked after.

12. 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. 

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