Your Strava feed just got a photo makeover!

Strava, the social network for athletes, just introduced their new Gym and Studio Sync so that athletes can share all their workout information in one place, discover new workouts and get credit and social motivation for everything they do. At Expresso, we are huge Strava fans so we are thrilled to be one of the five launch partners for this new integration.

Early last year we integrated with Strava so that you could to automatically post your workouts. Nearly 100,000 workouts later we’ve taken our wo-mance (workout romance) to the next level.

Now your Expresso workouts post to Strava with photos! So go ahead and show off your roller-coaster ride on Thunderball, your ferocious effort on Savage Revenge and your calorie crush on Ironhorse Rush to all your Strava friends in style!

If you have already connected your account to Strava then you are all set. To connect now follow these simple steps:

1) Log into expresso.com.
2) Select your name from the menu and go to your Apps
3) Connect your Strava account and go ride! It’s that simple!

Expresso Bikes helps kids with behavioral issues succeed in class.

New research from Harvard has shown promising results! Kids with behavioral issues from Autism to ADHD who rode Expresso Bikes were 33-50% less likely to act out in class when compared with their usual gym activity.

Lead researcher April Bowling explains. The exercise was simple and contained, and the video games offered a way to keep kids engaged and focused.

You can read more about the study on CBS News.

The Data is in. Expresso 2.0 is crushing it.

Two months ago we pushed out our biggest software update ever for Expresso HD bike owners. Expresso 2.0 was launched to:

  1. Get more members on the bike
  2. Make sure the first experience was a great one
  3. Take classic cardio workouts and make them fun
  4. Take the pain out of registration so your members can fully engage

So how did we do? First, let’s take a look at the data. Then let’s take a look at what it means for your bottom line.

Get more members on the bike

We added a punchy new attract video and modern user interface to get more members on the bike. Did it work? Absolutely! Since the update Expresso HD owners have seen a 26% increase in the number of workouts compared to the same timeframe in 2015!

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Make sure the first experience is a great one

Members love the Expresso Bike is because it is engaging, fun and interactive, but learning to steer and shift can be challenging. We added LEARN and TIPS to teach new riders what to do. Since the update, we’ve helped riders with the basics more than 400,000 times.

Take classic cardio workouts and make them fun

We added support for workout goals including laps, time, distance and calories. Classic workout options layered on top of Expresso makes exercise fun and gets members engaged. With the Expresso 2.0 update, 45% of your members are now setting workout goals! Over half of all members who set a goal achieve go on to achieve that goal. What might surprise you is which goals your members choose to set.

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Take the pain out of registration so your members can fully engage

Members who register are fully engaged! They save their workouts, race their ghosts and participate in challenges. Registration used to be hard. Not any more. Riders can now enter their phone number after a ride. Expresso sends them a text with a link so they can register right from their phone.

Since launching Text to Register we have seen an 80% increase in the number of riders signing up compared to the same timeframe last year! If your club was signing up 5 members a month on the Expresso Bike before, now you are signing up 9. THIS IS A BIG DEAL!!

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The Bottom Line

We have been keeping track. We know that a registered member will ride your Expresso Bike 13 months longer than other members. Members pay dues as long as they continue to work out on your equipment. Sign up just 10 more members with Expresso and that’s an extra 130 months of retention. If your dues are $30/month, that’s $3,900 in extra revenue. Take a second to plug in your own numbers:

Newly Registered Riders * Monthly Dues * 13 Months = Added Value of Expresso 2.0

How to maximize the impact of Expresso 2.0

Some facilities have seen an increase in rider registrations of 300%. How do they do it?

  • Make sure your Expresso Bikes are located in a highly visible area
  • Showcase your Expresso Bikes on tours and include them in your onboarding process
  • Participate in small group challenges like the Summer Games

We have resources designated to your success, so take advantage of it. Contact us here to set up a 15 minute staff training or here to upgrade to Expresso HD.

How to drive new business with local news coverage of your gym.

Hosting a charitable event for an important cause makes you feel warm and fuzzy inside. It also helps the bottom line at your fitness facility.

  1. Charitable events connect members socially and increase retention.
  2. Charitable events encourage members to recruit friends to help support the cause.
  3. Charitable events are a good reason for a featured story in the local news.

The fight against ALS is an important cause within the fitness industry. Augie’s Quest has done incredible work that has lead to major breakthroughs in treatment of the disease. ACAC in Charlottesville received some great local news coverage for riding in an Expresso challenge to support Augie’s Quest.

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The ALS challenge was open to a handful of clubs with a tradition of supporting Augie’s Quest. In the past, the Expresso community has supported the Boys and Girls Club, the Alzheimer’s Association, Livestrong and many more important causes. In September we will be riding to raise money and awareness for the American Cancer Society in the third annual Pedal to End Cancer.

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For 100 years, The American Cancer Society has been leading the fight to end cancer. With your support, we can help usher in an era where more people survive cancer than ever before. Join us to help finish the fight. And don’t forget to tell your local TV stations about it!

Expresso 2.0

The biggest Expresso update ever! What it means for your bottom line!

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Engaged members are your most valuable members. They stay longer and recruit their friends. The question is how can we engage more members with Expresso. The answer is Expresso 2.0!

Expresso 2.0 boosts engagement in four steps.

  1. Get more members on the bike.
  2. Make sure the first experience is a great one.
  3. Take classic cardio workouts and make them fun.
  4. Take the pain out of registration so members can fully engage.

Let’s take a closer look at each step.

Get more members on the bike

New Attract Video

We have officially dropped the 90’s arcade game loop. The new attract video is short, punchy and exciting. Guaranteed to turn heads and make your members want to “Get on and ride!”

Attract-Video

Make sure the first experience is a great one

Members love the Expresso Bike is because it is engaging, fun and interactive, but learning to steer and shift can be challenging. How do we make sure the first time rider knows what to do? We teach them!

LEARN

New riders can now take a guided tour. LEARN teaches pedaling, steering and shifting.

TIPS

A short series of TIPS steps new riders through the controls on screen.

Teaching the basics in a fun interactive way makes onboarding easy. Now your members will love Expresso from the start.

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Take classic cardio workouts and make them fun

Your new home screen now has familiar workout options with a twist.

Home

 

TRAIN

Set your own resistance and pedal. TRAIN is great for warming up and cooling down. A slideshow plays during your ride and showcases the best of Expresso.

PLAY

Expresso games make workouts fly by. PLAY provides easy access to 9 different gaming worlds.

RIDE with GOALS

Choose from over 40 different roads with RIDE. Before Expresso 2.0 members would ride each road to completion. RIDE now supports time, distance and calorie GOALS.

Classic workout options layered on top of Expresso makes workouts fun and gets members engaged.

Goal

Take the pain out of registration so members can fully engage

Members who register are fully engaged! They save their workouts, race their ghosts and participate in challenges. Registration used to be hard. Not any more.

Text to Register

Riders can now enter their phone number after a ride. Expresso sends them a text with a link so they can register right from their phone. Instant gratification. No PC required.

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The Bottom Line

We have been keeping track. We know that an engaged member will ride Expresso 13 months longer than other members. Members pay dues as long as they continue to work out on your equipment. Engage just 10 more members with Expresso and that’s an extra 130 months of retention. If your dues are $30/month, that’s $3,900 in extra revenue. Take a second to plug in your own numbers:

Newly Engaged Exercisers * Monthly Dues * 13 Months = Added Value of Expresso 2.0

How to maximize the impact of Expresso 2.0!

  • Your Expresso Bikes will feel brand new after the update. Showcase them like a new machine.
  • Challenge your members to ride in the Tour d’Expresso or Tiki Titan in July.
  • Contact us to set up a custom challenge for your team.

All Expresso HD bikes with eLive will get the Expresso 2.0 update on June 30th. If you own an older bike please contact us.  We would love to help you upgrade.

The Cardio Retention Gap

Why most cardio equipment doesn’t help with retention. Why Expresso is different. What it means for your bottom line.

In the fitness industry, member retention is the the Holy Grail we all seek. Saving just a handful of members can have a massive impact on your bottom line.

The solution to member retention is engagement. Engaged members are as good as gold. It is the moment they lose interest and stop showing up, when they are at risk of canceling their membership.

Last week a customer told me “I could replace nearly any piece of equipment in my club and not one member would notice. But if I tried to remove my Expresso Bikes I would have a RIOT on my hands!” This was music to my ears. It was validation that Expresso engages your members on a level beyond other equipment. But what makes Expresso engaging?

To answer that, let’s take a look at the member engagement funnel. Most cardio equipment has a shallow funnel. It looks like this:

Classic-Funnel

Possible Exercisers are your members. Casual Exercisers are your members who choose to use this piece of equipment. This is usually where the experience ends. There’s no continued engagement beyond a single workout. There’s no loyalty created.

The member engagement funnel for the Expresso Bike has a third level. It looks like this:

Expresso-Funnel

On the Expresso Bike, Engaged Exercisers are members who have created an account. These members compete on leaderboards, take part in challenges, track their stats, race their ghosts, and more. These members will RIOT if you remove your Expresso Bikes. These members are as good as gold.

 

Show me the money!

How much gold is an Engaged Exerciser worth? From our data we know the average lifespan of a Casual Exerciser vs. the lifespan of an Engaged Exerciser. The lifespan is the number of days from when a member created an account to the last time they rode. In our data, Casual Exercisers created a numeric ID on the bike. This is how we know their lifespan even though they never fully registered online.

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The average lifespan of an Engaged Exerciser is 695 days. This is more than double that of a Casual Exerciser at 318 days. This has major revenue implications!

Let’s assume that your members will pay dues as long as they continue to work out on your equipment. The Retention Gap between a Casual Exerciser and an Engaged Exerciser is 377 days or 13 months! If your dues are $30/month, a single Engaged Exerciser is worth an extra $390 in revenue. The formula is simple. Take a second to plug in your own numbers:

Monthly Dues * 13 Months = Value of an Engaged Rider

Now let’s say you have 500 members and 10% ride bikes. This is 50 riders. Your total retention value is 50 * $390 or $19,500. Take another second to plug in your own numbers:

Value of Engaged Rider * Number of Bike Riders = Total Retention Value

 

The Next Steps

You can maximize retention with Expresso by signing up as many members as possible. Do these 3 simple things today!

  • Register new members as part of on boarding.
  • Post your team results from our monthly challenges.
  • Contact us to set up a custom challenge.

If you don’t own Expresso Bikes yet then get a quote today!

Expresso now reports your rides to Strava automatically!

If you are one of the millions of Strava athletes out there and you cross train on the Expresso Bike then get excited! The Expresso Bike can now report your workouts directly to your Strava account automatically!

What is Strava?

Strava lets you track your outdoor rides and runs via your iPhone, Android or dedicated GPS device and helps you analyze and quantify your performance. Learn more at strava.com.

I love Strava. How do I connect my account?

  1. Log into expresso.com.
  2. Select your name from the menu and go to your Apps
  3. Connect your Strava account and go ride! It’s that simple!

The fiercest challenge in Expresso history

Last month, 1,950 teams rode in the 3rd Annual Tour d’Expresso. The race came down to the wire, with two powerhouse teams from different parts of the world battling for glory in the most intense competition ever. From the USA, Expresso Bike powerhouse YMCA – Greater Richmond – Powhatan Branch battled The Gap Health & Racquet Club, an up-and-comer from Australia. Powhatan took the win, but The Gap made the race and earned the respect of the Expresso world.

Each team had over 100 members finish the challenge. We asked the Team Captains to share their top tactics for competing in this riveting event. See the interviews below with Tom Walton, YMCA – Greater Richmond – Powhatan Branch and Rebecca Haines, The Gap Health & Racquet Club.

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Q: What was your strategy in the Tour d’Expresso?

TW: Involve as many people as we could.

RH: Tour d’Expresso was the second challenge for us. We did Giro in June so I knew 2 things; I needed my experienced riders on first up and to finish as soon as possible and create a way the team could communicate. I found with both challenges that members new to the Expresso would start half way or towards the end so it was important that the bikes were free for new bums. We had created a closed group on Facebook that was a god send and suggest this for every team. Use the Facebook page to encourage team talk, post photos and talk strategy. People want to be involved in team so focus on building this at the start.

Q: How did you coordinate scheduling to make sure riders were able to get their rides in?

TW: Our people soon found when the bikes were most likely to not be full. Last year we only had 2 upright bikes.

RH: At GHRC we didn’t schedule. It was first in first served. Two reasons for this.  Firstly, the Expresso bikes are for ALL the members! We didn’t want to exclude anyone and wanted to ensure the access was always there. Secondly, as part of our recruitment, the members doing the challenge would often chat to members and say, “are you doing the Expresso ride?” And then the information would come from the best referral source – the member! We used our Facebook page to shout out, “3 bikes free, where are you?” At the end of the challenge 100 completed riders rode for 31 days, 4 hours and 40 minutes …that’s 1 of our 3 bikes going constantly for a month, without a complaint!

Q: Did you have people ride the bike that had never ridden before?

TW: Yes we had about 15 – 20 first time finishers. The team from down under was posting comments on Facebook which was a great help to us. Also, I printed their rider page several times to keep up with their progress.

RH: YES!  Most of the members picked up that something was going on. There was energy, excitement, new friends were being made, so people naturally wanted to be involved. After the challenge finished I had members come up to me and say, “next time I’m doing it, but you will need to show me how to work the bikes.”

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New friends at The Gap Health & Racquet Club

Q: How did this competition differ from past Top 100 challenges?

TW: [It was] like all other challenges except it was us against the down under folks.  America’s reputation was at stake.

Q: Have you run competitions like this at your gym before? If not, how was this competition different?

RH: [At GHRC] we have run challenge type events. The Expresso Bike challenge is heaps easier to run, mainly because you spend a majority of the time motivating members and creating that team environment. The scoring was all done automatically so we didn’t have to worry about that side. Once we realized how much our members enjoyed the challenge, we are now planning on our own in house promotions. We contacted Marisa [an Interactive Fitness rep] who has been able to help with scoring on the internet. This just makes events easy.  We can do more of what we are good at – interaction with members.

Q: Did you obtain new members for this competition?

TW: Yes, at least 45  new riders but some could not finish. The challenge next week [2015 Summer Sprints] to do Bent Spoke will be the day we get many new riders because it is doable for almost anyone. They will feel a part because each rider scores points for the 4-mile ride.

RH: 100% YES!  People were recruiting neighbours, workmates, husbands, children to make our team stronger. The people that were riding were spreading the word to anyone that would listen, even the people that wouldn’t listen. We heard members we at the school drop off recruiting, and once I went to the supermarket and was told members were down there talking about the “Espresso Challenge at GHRC” – it was unreal the response we had.

Q: Did you create your own incentives on top of the Expresso incentives?

TW: No extra incentives other than making copies of The Gap Facebook postings and placing them in front of our riders.

RH: No we didn’t. We had our club goal, but it wasn’t long before that was met and the snowball effect just made it bigger and bigger. This is definitely something we will look at next time. I envision it to be like a leader board or a daily shout-out of awesomeness to certain members.

Q: What were the member’s reactions to this event?

TW: We had more excitement than ever before. Since we are only open for 6 hours on Sunday, The Gap killed us on miles then. The last Monday we got 915 miles and burned over 35,000 calories. Our people are so cool.

RH: Bigger than I thought. At the end I was [thinking], “I’ve created a monster.” We were competing against a gym on the other side of the world and the members loved it. They met new people, made new friends, conquered new challenges and created new social groups. We didn’t win the last challenge, but we tried our hardest. It was recognized by Expresso and they arranged a trophy. At our BBQ at the end of the challenge when the members found out, it was chaos, they were so excited.

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The 2015 Tour d’Expresso Trophy

Rider comments on the event

Jamie Timberlake, YMCA – Greater Richmond – Powhatan Branch: “For some reason the competition with the Aussies got me fired up. I can’t really explain why but it just did!” View Jamie’s Stats

Richie Callaghan, The Gap Health & Racquet Club: “In the month of July I became friends with so many members that had previously only been an acquaintance.  This would not have happened without the challenge.  I’ll be honest, I became a bit obsessed! It took me out of my comfort zone and I am feeling fitter and stronger.” View Richie’s Stats

Joseph Girgente, YMCA – Greater Richmond – Powhatan Branch: “Everyone thoroughly enjoyed the rides, camaraderie, and competition. And of course, they will enjoy the trophy.” View Joseph’s Stats

Yvonne Eggeling, The Gap Health & Racquet Club: “Expresso tour was a very personal challenge  for me to complete. It made me accountable  to myself and also to our team at GHRC. It really made me spark up my competitive spirit!  I am fitter physically and stronger mentally because of it. I can’t wait for the next one. Addictive for sure.” View Yvonne’s Stats

1,950 Teams Participated

1,340 Riders Became Tour Champions

A fun, engaging, and social cardio experience. Compete with us at http://Expresso.com/Top100.

How to conquer Ascension (18.2 mi) on Expresso

We asked our Team Captains how they prepare to tackle Ascention, arguably the hardest rides on the Expresso Bike. Here was their advice from our Captain Facebook group.

TF: Larry, just gear down and stay steady. You can do it just have something to drink.

NS: Good tip Tom! I took 2 bottles of water for Ascension and I used them! I really needed my towel and my playlist too. I allowed a lot to time and I needed it. I think this is tougher than Savage Revenge which has plateaus.

TF: It is tougher than savage revenge in my opinion. I also had a Cliff bar that I snacked on along the way. I saved it for a weekend morning so I knew that I would have plenty of time. Took me about an hour and a half.

JS: The good news is, you don’t have to worry about running out of time. You only need to keep pedaling until you accomplish the 18.3 miles. Everything else is up to you.

CK: For just about any ride over an hour, I would recommend simple carbohydrates and electrolytes in addition to hydration.

SJ:…I’d add standing on the pedals as often as you need to–to rest your bottom, get some blood back…, and to smooth the wrinkles out of your shorts.

LQ:…I am going to try Ascension – I may have to do most of it in 2nd gear but I am going to try. Thanks for the advice and encouragement… I still have a few days and if I don’t make it, there will be other challenges. I am having a great time and appreciate all the tips.

SJ: …Whenever you do Acsension (this time or next), take it in two parts. If you can make it to Mile 15 or so, it’s mostly downhill from there. Good luck, buddy!

LQ: This has been a great challenge and got me to stretch my physical abilities.

MB: I’m doing Ascension in about an hour. My first (and likely only) tip is…wear riding shorts! For the shorter courses, I wear gym shorts after my weight training, but for those longer ones, the biking material and padding really pays off. That and don’t be intimidated – take an iPod and get comfortable for about an hour and know that it can be done!

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MB: Made it Ma! Top of the World! Ok, maybe not “world” but you get the idea. Four courses left and I beat my previous ghost!

Captains  

Larry Quinnan, DaVita – Tacoma

Nea Savoca, YMCA – Metrowest

Tom Farmer, Anytime Fitness – Bay City

Josh Shapero, YMCA – Central Maryland – Catonsville Center

Chad Katter, Equinox Sports Club New York

Scott Jordan, Liv Avenida Apartments

Matt Brighton, Big Vanilla Athletic Club – Pasadena

Be a leader. Become an Expresso Team Captain. Train Now.

How to use Expresso to train

We asked our Team Captains how they train for races, rides and life on the Expresso Bike. Here is what they had to say.

1. Chad Katter, Equinox Sports Club New York, “Become skilled at using different gear/cadence combinations. Try riding the same route at the same effort level in different gears. For example, ride Fruitdale once mostly in gear 10. Then ride Fruitdale again mostly in gear 15. Try to maintain the same average watts for both rides. Your cadence will need to be higher when riding in the lower gear. Using a higher gear requires more strength and will burn carbohydrates at a faster rate. Using a lower gear requires more aerobic capacity and will probably require a higher heart rate at cadences above 80-85 rpm.

  • For my training, I first do a tour that takes me close to an hour to finish to establish my baseline. For me, that is Savage Revenge, but for slower riders it may be another Extreme tour.
  • I then follow the advice given in Joe Friel’s “The Power Training Handbook: A User’s Guide for Cyclists and Triathletes” to establish 7 power training zones.
  • Finally, I try to ride close to a certain percentage of the time in each of these zones to focus on improving many of the skills required to race effectively. The percentages are also detailed in this book and will vary according which races have the highest priority.
  • I find that training in power zones is generally more effective than training in heart rate zones. However, understanding heart rate data is important to avoid overtraining.”

2. Bonnie Wilson, West Coast Fitness,Use the Chase games to break up your high interval time. When I really want to work on HIIT Training I will take one of the smaller traiditional rides as hard as I can handle, and then to give myself some active recovery, I will do a Chase in speed mode. It allows me to make it more an active recovery. I still go hard, but the speed allows me a chance to recover.

3. Michael Lewis, Gold’s Gym – Colonial Heights, “I check the elevation, RPMs and what gear I am in the most. Downhill I use the highest gear that I can use with comfort. Uphill I use the lower gears like 3 or 4. I like to ride every other day if possible. If I ride consecutive days, I try to ride an easier trail if I rode a hard trail the day before. And the reverse is true as well, for rides on consecutive days. To train to ride a 100-mile bike race outside, I would try riding a longer trail one day a week or several short trails on the same day one day a week the first week.”

4. Andrew Hall, Hobart Aquatic Centre, “I use gears between 16 and 22 to go uphill and 30 plus downhill.”

5. Caleb Cohen, YMCA – Scotch Plains, “I am just an average cyclist, love getting out, but won’t kill myself to do so… That said, this winter was the first I ever ‘trained’ at he gym during the off-season. I work up one heck of a sweat on the Expresso bikes, much more than on a real bike, but there is no wind in my face, so. I’ve finally been able to get out on the roads this past month. I am cycling at the beginning of the season better than I ever did at the end in previous years. My goal was never to use the Expresso to “train” but just for exercise. The end result is I feel much stronger on the roads, especially the hills and pushing myself on the flats (no gliding on the Expresso has taught me to always pedal hard, never relax). I’m sure my Expresso riding over the next few months will be much less, but it truly has helped my real-life riding.”

6. Cindy Schnee, YMCA – Calgary – Eau Claire, “…

  • tip #1 Every 3 weeks I do a Functional Threshold pace test to determine my zones for heart rate (I use my own hr monitor, not that on the bike) and power. The test is 30 min, so I do Fruitdale x2, my hubby does Coastal Run x3, etc… We then use this to determine how hard we should be riding on subsequent rides and to determine if we are improving.
  • tip #2 I like doing hill repeats on Temple Ridge. I can do 8 min or 12 min repeats and then recover on the 4 min flat part from the beginning to the other side of the bridge. I just hit leave route and start over again, trying to reach tthe required power and hr zones eac time.
  • tip#3 Bricks (bike to run, one right after the other) are easy to do in the winter; I just head upstairs at my YMCA to run on the track, since it’s too cold here to run outside. In the summer, I head outside!
  • tip#4 Intervals – pick a route that takes you your interval time to complete, not too hilly! Repeat, keeping in required hr and power zones.
  • tip #5 Pyramid intervals – From shortest to longest routes or vise versa, all out! I like Bent Spoke, Fruitdale, Rabbit Run, Evening Bliss, etc…Do an easy short one like Rolling Thunder, Redwood Dash, Expresso Speedway in between for recovery.
  • tip #6 I play around with my Ghost A LOT. At the beginning of the indoor riding season (October or November for me), I put my Ghost at the slowest time. I move it up as I improve.”

7. Scott Jordan, Liv Avenida, “I had to look up HIIT training and I have two degrees in this exercise stuff. HIIT training is “High Intensity Intervial Training”–a period of high instensity (HI) exercise followed by a recovery period of rest or low intensity exercise. More of an advanced training technique for both trainer and trainee, this kind of training will help racers with both speed and power. On an Expresso bike, you might use Expresso Speedway for such work. I’ve done my most serious sprints on this course as I am sure many others have. The track is mostly level and the 1/4 mile markings on the track would help with pacing and HI/LI intervals better than any other course. Plus, all Expresso stats will be kept and not just miles and calories if you would to do interval training outside of an Expresso course–like while watching TV. Search “interval training for bicycle” on the Web and you’ll find a wealth of info on interval training benefits, considerations, and modalites. On heart rates: As you all know, Expresso bikes provide real time heart rate feedback during a ride. And, Expresso.com captures and displays heart rate data for each ride, as well as graphs watts per heart beat as a measure of fitness over time. I use this data to get an idea of what my exercise heart rate should be for given workload. For myself and other riders, I also compare heart rates to general exercise heart rate guidelines for age and intensity–to get an initial idea if I or a rider is working too hard, too easy or just right. I also look for trends that indicate if I or a rider is getting in better shape or not. Heart rates should go down for the same amount of watts over time. You can do a run-to-run comparison as well as use the watts per heart beat graph to do this analysis. In this way, heart rate zones take shape and change according to the rider’s level of fitness. And huge kudos to Interactive Fitness for making this all possible for thousands and thousands around the globe!…”

Be a leader. Become an Expresso Team Captain. Train Now.