NYC Triathlon Training Cycling Classes

Tailwind Endurance, New York's premier cycling and triathlon studio, offers cycling classes, individual coaching, open water swim lessons, and many other triathlon resources. Below is an overview of each of our cycling classes. Book a course with us here!

Power Tests

A 60 Minute Class using the Power Test developed by Andrew Coggan and Hunter Allen to determine the athletes Functional Threshold Power (FTP). This is considered the maximum power that you can sustain for an hour without fatiguing.

WHY WE DO IT:

To establish accurate training zones and to track progress through a season.

WHEN WE DO IT:

Every 4-6 weeks

POTENTIAL GAINS:

Accuracy in training zones, opportunity to review training protocols.

THE WORKOUT:

  • 15-20 Minutes of easy riding to warm up.
  • 6 x 1:00 @ High Cadence / 1:00 of Recovery
  • 3 Minutes of Spin
  • 5 Minutes of Vo2 Effort to open up the lungs and truly prepare for the 20 minute test ahead.
  • 10 Minutes of EZ Recovery
  • 20 Minute Test Effort at Threshold
  • Cool Down

FTP is determined by calculating 95% of the average of the 20 min test

Threshold Rides

A 75 Minutes Class focused on Threshold Level Intervals (91%-105% of your FTP). Intervals completed at this zone are anywhere from 10-60 minutes in duration.

WHY WE DO IT:

Workouts in this zone are critical to improving your FTP and allow athletes to work hard for extended efforts. It can be very difficult to complete these workouts on the road where focus and terrain can interrupt the power output.

WHEN WE DO IT:

Threshold workouts are critical throughout the season and can be extended and repeated in blocks early in the season to bring your FTP to a height leading to specific race pace training.

  • Monday Mornings at 7:00AM
  • Tuesday and Wednesday Mornings: 5:30 / 7:00AM

POTENTIAL GAINS:

Threshold Workouts improve your abilities in zones 1-4 and racing distances for 40 minutes to 5+ Hours

VO2 Max

Vo2 Max classes are 60-75 minutes and are held during Power Hour Classes. These are High Intensity Intervals of 3-8 minutes in duration. Intervals are conducted at 105-120% of your FTP.

WHY WE DO IT:

To sharpen our ability to perform short efforts between 3-8 minutes and improve our tolerance and focus in the most painful moments of any race distance.

WHEN WE DO IT:

After you have established a solid training base, typically in a race season or sharpening time of the season. Most importantly in a training phase where recovery can be a focus.

  • Thursdays: 5:30 and 7:00AM
  • Sunday Power Hours: 10:30 / 12:00 / 1:30

POTENTIAL GAINS:

Increased performance in efforts of 3-8 minutes in duration such as sprints, breakaways or climbs. Vo2 max intervals are an excellent tool to help you break through a plateau in your training.

Blissful Endurance

A 2-Hour Class focused on developing the endurance zone and expanding the athletes overall cycling fitness. Blissful Endurance classes are long and therefore incorporate varying opportunities to use real course video, cycling race footage, varying levels of intervals and a team like environment to keep you engaged and moving.

WHY WE DO IT:

Blissful Endurance classes are primarily focused on off-season and winter month base building. The goal being to develop a strong indoor fitness base to prepare for spring racing and outdoor riding.

WHEN WE DO IT:

Fall and winter into early spring and when the weather calls for indoor riding on the weekend.

  • Saturdays: 7-9AM / 9:30-11:30AM / 12:00-2:00PM / 3:00-5:00PM
  • Sundays: 8-10AM

POTENTIAL GAINS:

Building a massive and sturdy base to begin your racing season.