Rebel Fitness Squamish

Welcome to the Rebel Resiliency Club this month crew.

Sneak peak at next week

Showing up day after day, even when it’s hard, is what builds strength, confidence and long term resiliency.

We are proud of ya’ll.

During this first training block of the year we are offering a 12 week indoor bike program that is designed to build a powerful, resilient engine and set you up to confidently tackle a 50 kilometre indoor bike challenge in April 2026, while also preparing your body for an active spring and summer of hiking and biking.

The program blends structured intervals, steady-state endurance, and varied intensities to progressively improve aerobic capacity, muscular stamina, and recovery. Regular testing workouts every 1 to 3 weeks will keep you motivated, track your progress, and ensure the training stays effective and personalized.

With this training plan you’ll have a clear plan, consistent structure, and gain the conditioning needed to ride longer, climb stronger, and move farther; both in the gym and out on the trails.

Recruit a friend, jump on a bike together during open gym times, and turn workouts into shared sessions

BREAKDOWN OF THE PLAN
12-week progressive training program
Cost: $25 total for the full 12 weeks
Training frequency: 3 sessions per week
Session variety includes:
Interval based workouts to build power and aerobic capacity
Steady state rides to develop endurance and efficiency
Varied intensities to improve recovery and resilience
Regular testing workouts every 1–3 weeks to track progress
Primary focus: engine building and aerobic development
Designed to prepare you hiking, biking, and long outdoor efforts
Outcome: improved stamina, better breathing, stronger legs, and confidence for longer endurance challenges

Bike workout examples:

Long Ride
45 minutes
60-70% of max heart rate
(easy pace - talk easily)
Cadence is on the higher side with light gearing

Intervals
10 sets:
1-minute high resistance efforts
(90% effort, 60 RPM).
2 minutes of recovery between intervals.

Testing
For time:
10, 000 m

Final workout

Front loaded

“Just set one day’s work in front of the last day’s work. That’s the way it comes out. And that’s the only way it does. “ - John Steinbeck

Workout 4:

Threes company

“Oh I love surprises. It’s funny that you never suspect them!” - Chrissy Snow

Workout 3:

Pressure Cooker

“Pressure cooker’s got me running out.” Dazy & Militarie Gun

Everyone feels the heat; it’s what you do with it that matters. Let the temperature rise. Let your strength show.

Workout 2:

Double trouble

“If a man could have half of his wishes, he would double his troubles.” Benjamin Franklin