Rush Cycle - St. Pete

Conquered hill repeats last Friday 🔥 and this Friday…

It’s time to see how we’ve progressed with another 1 mile time trial 👏💪 The time trial will help assess where we are in our speed journey. It’s not perfect, particularly in this summer weather, but gives us a glimpse into our current state of fitness! We’ll continue to do these periodically in our program to see how speed is improving.

After our warmup and some striders, we’ll run a single lap of the Dali Loop, starting from Albert Whitted Park. Following the mile, we’ll recover a bit and do a 4-3-2-1 minute interval ladder, increasing speed as we go, with recovery intervals at half the time of the active intervals.

Coffee at Perry’s Porch after speedwork ☕️ and a reminder that there will be no speedwork training on Friday 9/4 as we head into Labor Day Weekend! 🖤

We had an amazing turnout at last week’s speedwork training! What a privilege it is to be able to show up and do hard things together! 👏

Last week we tackled longer active intervals. This week…we hit the Trop for hill repeats 🔥🔥

What it looks like:
✨ 6 am meet at Rush
✨ 1 mile warm up to the Trop
✨ 6-10 hill repeats (active uphill, recover downhill)
✨ 1 mile cool down to Rush
☕️ coffee Perry's Porch

Let’s have another great turnout and workout this week! Free and open to all levels and paces!🖤

RUSH MAT ROOM GRAND REOPENING 🪩

IT’S TIME TO GET BACK ON THE MAT ✨

Our Mat Room first launched in April, and now we’re celebrating BIG with a Grand Reopening Weekend!! New instructors, new classes, same Rush energy.

📅 FRIDAY 8/21-SUNDAY 8/23
🎟️ $10 MAT CREDITS available online and in app now!
🎉 Giveaways, freebies, pop ups, and more
🤍 the official launch of our full mat class schedule and hybrid spin & mat class membership options!

Swipe for the deets and for the weekend line up! We can’t wait to see you there!

HOW TO JOIN:
Purchase your $10 Mat Credit and book your class. If you already have mat class credits, those will work too! Classes are LIVE on the schedule now!

Whether you’ve been sculpting with us since April or you haven’t stepped into the Mat Room yet, this weekend is for you. Come move, celebrate, and see what’s new.

LET’S GO FAM🪩✨

Ride, sculpt, flow, run 🖤

Fun, energetic, smiley, dancey, motivational, pop girl vibes - everything (+ so much more) our BIRTHDAY GIRL .cinotti brings to our Rush community 🪩 A cheerleader on and off podium, her positive spirit is absolutely contagious ✨ Watching her blossom both in and out of the studio is such a gift and we're so glad we get to witness it. Happy birthday to you Alexis - we love you!! 🎂

Speedwork training is back this week and a new workout is on the agenda 🔥

4 minute/1 minute alternating intervals:
• 4 minutes active
• 1 minute jogging recovery
• 1 minute active (at a faster pace than the 4 minutes)
• 2 minutes recovery reset
Repeat 3-4 times

The goal of this workout is to get used to pushing the cadence and speed on tired legs, building greater resilience for longer and faster high-intensity running.

We meet Friday 7/10 at 6 am and will gather for coffee at Perry’s Porch after. All levels and paces welcome!🖤

Half of 2026 may be behind us, but the best part doesn't have to be 😉 Sign up, show up, make it count fam. See you on bikes, mats, and the Dali loop!! 🖤