Katelyn Sander

You've been Hijacked!!!

"Soup of the Day"...just got Serious!

To “hijack” is essentially to commandeer something and force it to go in a different direction. Emotional hijacking happens when the part of our brain that processes emotions is bypassed. We don’t get the opportunity to reason and be rational about how we suddenly feel and we are steered sometimes completely off course.

Most people talk about this in a negative light. When is hijacking ever a good thing after all?

Well, I think it can be a wonderful thing. Remember what I said a few weeks ago about the power of surprises? Experiencing surprise is an emotional hijack. If someone you love is feeling the blues and just can’t seem to shake it, a playful, heart warming, thoughtful surprise might be just the thing.

Once you’ve hijacked their brain, they have a few moments where they can naturally meet YOU on your happy plain. And the chances you can persuade them to stay there are… well… hopefully a lot higher than before the hijack? Surprises don’t always work. But small, well intentioned ones will rarely do any harm. And just thinking about the surprise, will tickle your own insides.

Inspiration of the Day

“…the strategic use of surprise, timed tactfully, can be a catalyst for positive mindset makeovers.” – Michael Rousell, The Power of Surprise

Class of the Day

Spend your Saturday morning with Lori! She'll be leading her second TNT class of the week, challenging your body with different exercises!

Join her at 11:15am for 50 minutes from your own living room!

Click here to join the class.

Meeting ID: 845 2705 0544
Password: 691319

If you have any questions about our virtual classes, please reach out to Lauren.

Exercise Fundamental of the Day

Measuring Intensity using Functional Threshold Power.

Functional Threshold Power (FTP) is in theory a measurement of the maximum power you can sustain for up to one hour. It’s a measurement used by many cyclists and as some of you know we use it in the Cycling Classes at our Clubs to help us structure challenging workouts that elicit powerful fitness and performance gains. I think a better understanding around how and why we use certain measurements and training protocols is really beneficial as it informs how we structure our own training and keeps us motivated during tough intervals and workouts. It’s a lot easier to grunt and bleed to the end if you know there’s an excellent reason to be pushing so hard.

Irrespective of whether or not you’re a cyclist, or if you’re a cyclist who doesn’t have the ability to measure power, keep reading: FTP or Zone 4 is an awesomely effective zone for EVERYONE to train in. And there are other ways of estimating when you’re IN that zone.

First, we need to understand just a few more terms:

Lactate is a byproduct of both aerobic and anaerobic metabolism in that it is the direct result of glucose utilization. It is NOT a waste product and in fact is “recycled” into new glucose during exercise. As exercise intensity increases the body starts utilizing less fats for energy and relies more and more on carbohydrate or glucose. More glucose = more lactate. It’s worth mentioning that Type I fibers tend to use more fats as a substrate while Type II are highly glycolytic.

Lactate Threshold (LT) essentially represents the point at which aerobic activity transitions to anaerobic intensity. It is one of the most important physiological variables in endurance sports as exercising just below this threshold means an athlete is maintaining the highest power possible while accumulating just as much lactate as the body is able to metabolize (remove and utilize). In other words, this is the highest power you can maintain for a long period of time. Move past this threshold, and the rate at which you are able to provide oxygen to your skeletal muscles is no longer sufficient. You start to accumulate lactate and hydrogen ions, and create what we refer to as metabolic acidosis or an oxygen deficit. In objective terms, your muscles start to burn, and ultimately you have to slow down. Training at or slightly above the LT can vastly improve both aerobic capacity and elevate your anaerobic threshold.

Heart Rate Deflection Point (HRDP). As aerobic exercise intensity increases, there is an almost linear relationship between heart rate and work. You will typically notice a change or flattening of this relationship right around the point where you cross the lactate threshold or around 80% of your maximum heart rate. That is, you continue to increase intensity, but your heart rate isn’t able to respond (increase) proportionally. It begins to and continues to flatten out until you hit your maximum heart rate (HRmax). This is an effective way for athletes who aren’t using power metres to estimate their FTP training zone. (Note: If you edge passed what you’ve calculated as your HRmax, please don’t panic! The mathematical calculations are estimates. Clearly your heart has a little more capacity than the formula indicated!)

So, FTP or Zone 4 is the critical zone where you are playing right on the line of aerobic vs. anerobic output. It is a zone or a range because we are human, and have different abilities on different days. There is also a margin of error in all measurement. Adequately rested, hydrated, fed, and motivated you will be able to sustain right around 100% (mid to high end of this zone) for 20+ minutes. It will feel supremely uncomfortable and somehow just manageable if that make sense.

Next time: A little more information about Zones, 4, 5, 6, and 7 and GREAT ideas for training in (playing with!) these zones so your workouts are tough, diverse, fun, and incredibly effective.

Keep reading for a little Over Under Workout to kick your Saturday into high gear.

Workout of the Day

Take a moment to acquaint yourself with your RPE, HR, or POWER variables associated with Zones 2 and 4. 

Note that POWER is arguably the more objective of these three measurements. If you’re using RPE or HR be prepared for the fact that you might over or under reach occasionally. It might take a few trials to figure this workout out: If you hit a Zone 4 interval too high, you will need to recover a little longer or lower; if your Zone 2 recovery interval is too high, you may not have enough “juice” to sustain the subsequent Zone 4 output; conversely, if you edge too low for either Zone (push too low, recover too low) the entire workout may feel too easy.

Workout: Over Under Ladder

Goal: Accumulate between 20 and 40 minutes in Zone 4.

Warm up: 

4 - 7 minutes build from Zone 1 to Zone 2


30 seconds Zone 4
60 seconds Zone 2
45 seconds Zone 4
60 seconds Zone 2
60 seconds Zone 4
60 seconds Zone 2
60 seconds Zone 4
120 seconds Zone 2


4 minutes Zone 4
2 minutes Zone 2
5 minutes Zone 4
2 minutes Zone 2
6 minutes Zone 4
2 minutes Zone 2
5 minutes Zone 4
2 minutes Zone 2
4 minutes Zone 4

27 minutes Zone 4

Cool down:

5 - 7 minutes Zone 2-1

Beginner option:

Remove the 6 minute and associated rest intervals. This drops your training time in Zone 4 to 21 minutes.

Advanced option:

Start at 5 or 6 minutes in Zone 4 so the top of your ladder is 7 or 8 minutes respectively. You will still complete 5 intervals but will accrue an additional 5 to 10 minutes in Zone 2.

Mobility of the Day

Cquen Houston-McMillan from the Cambridge Club guides us through a powerful mobility sequence. I LOVE this one. As shown, it will improve your squat range and is also very effective movement prep for running, cycling, and other strength-based protocols.


For questions about this mobility drill, you can reach out to Cquen directly here.

Classes of the Week

It’s been a week full of incredible virtual classes! Thank you for joining in with us and bringing our community together…from afar.

For next week, we’ve kept all the classes you loved this week AND added one more!

Click here to view our class schedule and get ready to join us on Monday!


Do you have a "Something of the Day" you'd like us to share?! Email Meg.

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