RIAK Online

Our Online Training Sessions

The RIAK Fitness studio is London’s only multi-sport and endurance athlete training studio.  Our in-studio turbo training sessions were the first part of an ambition originating over 4-years ago.  RIAK ONLINE is now the second part of that ambition.  Our goal has always been to develop a business that could run in-studio sessions at the same time as an online operation.  Where riders had the option of joining sessions either from the studio or from the comfort of their own home, but both benefiting from the same blend of professional informative coaching and the added motivator of training as part of a friendly inclusive group.

As soon as we saw the writing was on the wall with the COVID-19 pandemic and that we would need to temporarily close the studio, we also saw an opportunity to make our ambition a reality.  Becoming a member of RIAK ONLINE may well begin with structured and coached group RGT sessions, but it is actually the beginning of much much more!

For now though, enjoy the benefits of our online sessions, which include:

Full coached sessions via an interactive Zoom video feed – bring your training questions, because alongside leading you through the session, it’s what we’re there for!

Every session structured according to a specific training objective and/or energy system.

No need to worry about how to structure your training week – hit each type of session (V02max, Threshold, Endurance etc.) over the course of the week, remembering to include adequate recovery, and you have a well-balanced cycling plan right there!

No further subscription purchases necessary – even if/when RGT returns it’s premium membership services back to a paid subscription, all RIAK ONLINE members will require is the free basic RGT account to join our sessions.

RIAK ONLINE Membership

RIAK Online Membership costs just £15 per month and for this you will receive access to our entire RIAK ONLINE timetable! That means if you attend two or more sessions a week you will effectively be paying £1.73 or less per session.  Check out the Timetable below to see just how many sessions will be open to you.

Single session bookings

Not ready to invest in a Membership?  You can still join our sessions on an ad hoc basis.  Single sessions cost £5 per session and can be booked straight through our Booking Page.

Session Types

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Joining our sessions

Step 1: download the RGT and Zoom apps and get set up on RGT

Step 2: Booking onto a session

Once you have decided which session you would like to do and have checked the Timetable for what time it is on, it’s time to book!

There are two ways to gain access to our sessions:

1) purchase a RIAK ONLINE monthly subscription from our Shop and use the ‘RIAK ONLINE – Members‘ option from the drop-down on the Booking Page; or

2) go straight to the Booking Page and book onto and pay for a single session using the ‘RIAK ONLINE – Single Session Bookings‘ option from the drop-down.

Please note, booking for all sessions closes 1-hour before the relevant session start time.

Step 3: Join the RGT session and Zoom coaching feed

Shortly after booking has closed, you will receive an email with links to the RGT session and the live Zoom coaching feed.  Click those links and they will open either the RGT or Zoom apps and take you to the correct session page.

Our tips for streamlining your RGT set-up

Timetable

Our Timetable is specially curated to encourage a balanced approach to training.  The majority of our higher intensity sessions are placed at the beginning of the week, with a gradual transition to the weekend’s longer base mileage via the Endurance sessions at the end of the timetable.  In short, hit each type of session over the course of the week, incorporating sufficient recovery between sessions, and you have a ready made and well-balanced training plan!

SPOTIFY: Our sessions are for you, including the music we play.  So please add your favourite training tracks to the RIAK ONLINE Spotify Playlist and we can play guess the secret Justin Bieber fan!

MONDAY

Sweetspot & Threshold
(7:00am – 8:00am)

Bike to Run Brick Session
(6:00pm – 7:30pm)

TUESDAY

V02max & Sprints
(7:00am – 8:00am)

Sweetspot & Threshold
(12:00pm – 1:00pm)

Sweetspot & Threshold
(6:00pm – 7:00pm)

V02max & Sprints
(7:00pm – 8:00pm)

WEDNESDAY

RIAK Fitness Squad Workout
[RGT sign-up can be found in the ‘Upcoming Rides’ timetable on the app]
[Zoom Link]
(7:00am – 8:00am)

Sweetspot & Threshold
(12:00pm – 1:00pm)

V02max & Sprints
(6:00pm – 7:00pm)

Sweetspot & Threshold
(7:00pm – 8:00pm)

Thursday

Endurance & Tempo
(7:00am – 8:30am)

Cycle Seminars
(6:30pm – 7:30pm)

FRIDAY

Endurance & Tempo
(6:30am – 8:00am)

SATURDAY

Social Spin
(8:30am – 10:30am)

Performance Testing
(10:30am – 12:00pm)