Exercise science is the foundation of every class with me, which means everything we do has a purpose. I create each ride using the Ascend Methodology developed by Kat Zajac.

Ascend Methodology breakdown: we work in two principal heart rate zones throughout our classes—your training zone, and your peak zone.

Your training zone is aerobically based. This means your body is using oxygen to support its functions (like climbing a hill out of the saddle or during a seated run, for example).

Your peak zone is anaerobically based. This means your body lacks the oxygen supply it needs and seeks alternate methods to support its functions (like when you are sprinting, or holding a standing sprint, or a super heavy hill…anything that leaves you breathless and makes your muscles burn).

To complete these functions, your body uses different energy sources. In your training zone, your body is able to tap into slow burning, sustainable energy (fat). In your peak zone, your body uses a faster burning energy supply (glucose).

Every time you ride in peak, you’re also expanding your training zone. Which means you burn more fat at a higher heart rate over time. This means you will NEVER plateau in these rides — your body is and can constantly adjust with continued interval training (in and out of peak zones).

The Ascend Methodology maximizes your time in the saddle and keeps your body in a mode of constant improvement, both from a fat-burning standpoint as well as a cardiovascular perspective. And that’s just the physical aspect!