Training Methods

Our Performance Training Methods Leverage the Scientific Principles used by Top Athletes.
CYCLING STUDIO

Indoor training, it’s a proven concept. Experience a highly effective bike session in a safe, all-weather environment. Train hard based on technical training programs focused on power, statistics, smart trainers and professional race videos. Simulate courses with real resistance. Ride your own bike. No traffic distractions or drivers texting. Just you and your bike.

training

Tired of boring indoor training? NOT in Southeast Florida. We are The Sufferfest Embassy! Don’t suffer alone, ride to official footage videos from the Le Tour de France and Giro d’Italia, amongst others. On-screen instruction. Structured short, threshold and endurance intervals. Climbing and cadence work. You want to improve? We can help.

COACHING

Train with the best, by the best, to be the best. Individualized or group training programs, as well as, race specific training programs using the best proven methodology. We can incorporate cycling skills and team strategies, based on goals. Training programs are developed utilizing over 25 years of experience as a professional racer and coach.

SCIENTIFIC DATA

After each studio session, we send you all of your ride data. Sessions are based on training video profiles that simulate real outdoor rides. All data can be compared to any outdoor ride. Over time, we can track progress, measure improvements and modify training programs using markers like power profiles, W/Kg, Strength, Training Stress, and Power.

About US

Our Program
Smart Training

Supporting all Levels of Athletes.
Beginners, Juniors, Triathletes, Mountain Bikers and Pros.
We welcome you to train with us.

Preparing for a Century?
Tired of getting dropped on Group Rides?
Wanting to improve your performance?
Preparing for a competitive race schedule?
Have your eye on a Triathlon, Half Ironman or Ironman?

We train our clients and develop programs that fit your schedule. Whether you’re a full time athlete or a time crunched working parent, we work with you.

We believe that sometimes “less is more”!
We use the most current training methods available.

  • INDOOR CYCLING POWER BASED
  • CORE AND LEGS
  • NUTRITION
  • REST

Coaches

STEVE MLUJEAK
STEVE MLUJEAK
Head Coach. Multi Champion. Head Coach for Interactive Metronome Cycling Team. Raced internationally for 8 years. Qualified and competed in Olympic trials. Team Captain for U.S Nationals and Military World Championships. US Coast Guard Elite Athlete in 2003. Picture taken in one of his successful breakaways.
JAKE SILVERBERG
JAKE SILVERBERG
Instructor. Pro Cyclist. One of the youngest professional cyclists racing in the 2015 World Championship Team Time Trial in Richmond, USA (picture). South Florida resident, racing for Astellas Cycling Team.

Testimonials

PLANS & PRICES

We welcome cyclists and triathletes of all levels. Choose the option that meets your needs. Don't see what you're looking for? Contact us.

SINGLE CLASS

Drop In

US$20

Per Ride
  • Drop In!
  • Rain or Shine
  • Newbies Welcome
  • 1 Report per Session
  • ---
Book

BRONZE

Once-A-Week, Monthly Plan

US$49

Month
  • 1 Studio Session Per Week
  • Includes Initial FTP
  • Priority Booking
  • 1 Report per Session
  • ---
Book

SILVER

Two-A-Week, Monthly Plan

US$69

Month
  • 2 Studio Sessions Per Week
  • Initial FTP; then every 8 weeks
  • Priority Booking
  • 1 Report per Session
  • ---
Book

GOLD

Unlimited Sessions, Monthly Plan

US$99

Month
  • Unlimited Studio Sessions
  • Initial FTP; then every 8 weeks
  • Priority Booking
  • 1 Report per Session
  • Reduced AMP Gym Mbr Rate.
BOOK

CYCLING COACHING

Platinum

US$175

MONTH
  • Athlete Specific Training
  • Full Coaching Plan. 6 day per week Training Peaks Plan. Initial FTP; then every 8 weeks. Priority Booking. 1 Report Per Session. Core + Legs Strength Plan.
  • Reduced AMP Gym Mbr Rate.
BOOK

TRI CYCLING COACHING

Full Ironman

US$150

MONTH
  • Athlete Specific Training
  • Full Coaching Plan. 5 day per week Training Peaks Plan. Initial FTP; then every 8 weeks. Priority Booking. 1 Report Per Session. Core + Legs Strength Plan. .
  • Minimum 4 month commitment.
BOOK

TRI CYCLING COACHING

Sprint, Olympic, Half Ironman

US$100

MONTH
  • Athlete Specific Training
  • Full Coaching Plan. 3 day per week Training Peaks Plan. Initial FTP; then every 8 weeks. Priority Booking. 1 Report Per Session. Core + Legs Strength Plan.
  • Minimum 2 month commitment.
BOOK

One-On-One

with Steve Mlujeak

US$75

per hour
  • By Appointment Only.
  • Customized to the Athlete.
  • Outdoor &/or Indoor Sessions.
  • Skills, drills, speed, etc.
  • Discounted for >1 Session.
Contact

JUNIORS

1 Session Per Week

US$30

PER MONTH
  • For ages 9-18. Junior Cyclist. Specific Time Schedule.
BOOK

JUNIORS

2 Sessions Per Week

US$55

PER MONTH
  • For ages 9-18. Junior Cyclist. Training TWO days a week with the Interactive Metronome cycling team. Location scheduled on Training Calendar.
  • Typical locations: Brian Piccolo Park or Vista View, 5pm / 6:30pm
BOOK

JUNIORS

3 Sessions Per Week

US$75

PER MONTH
  • For ages 9-18. Junior Cyclist. Training THREE days a week with the Interactive Metronome cycling team. Location scheduled on Training Calendar.
  • Typical locations: Brian Piccolo Park or Vista View, 5pm / 6:30pm
BOOK

JUNIORS

6 Sessions Per Week + Strength Program

US$130

PER MONTH
  • For ages 14-18. Junior Cyclist. Training THREE days a week with the Interactive Metronome cycling team and SIX day per week Training Peaks Plan, FTP, analysis, studio sessions and strength training. Local athletes: reduced AMP Gym Mbr Rate.
BOOK

FTP Test

Group Session

US$50

PER TEST
  • Setting a benchmark FTP will enable you to establish training zones so you can best distribute your training time and work toward improvement.
  • Detailed Report
Book

FTP Test

Private Session

US$60

PER TEST
  • Setting a benchmark FTP will enable you to establish training zones so you can best distribute your training time and work toward improvement.
  • By Appointment Only
BOOK

5 CLASS PACK

Drop In

US$90

  • Drop In!
  • Starts on Date of Purchase.
  • 2 month Expiration.
  • $90 for 5 = $18 per class
BOOK

10 CLASS PACK

Drop In

US$170

  • Drop In!
  • Starts on Date of Purchase.
  • 4 month Expiration.
  • $170 for 10 = $17 per class
BOOK