Winter Programs

Empire Tri Club is excited to announce our line up of WINTER PROGRAMS that will provide great, fun and effective workouts to kick-start your season.  Whether you’re a beginner ready to jump start your foray into the sport of triathlon or a seasoned racer looking to maintain or strengthen your fitness level during the cold months, these programs are designed to get you race ready and looking and feeling great!  Start 2023 off right and ring in a new and healthier you. 

Virtual Indoor Cycling Program – Starting January 2023

What:  12-Week Virtual Indoor Cycling Program & Weekly Group Ride

Starts:  January 2, 2023

When:  Training Plan includes 3 workouts per week – a speed, a tempo and an endurance workout.  We will offer a virtual group ride on Zwift Mondays @ 6:30pm which will include a group chat and allow athletes to ride together on-screen, regardless of pace and ability.  The other 2 weekly rides will be posted for you to follow on your own.

  Program is written in Training Peaks, which can be synced with smart trainers and virtual cycling apps including Zwift, Rouvy and Trainer Road.  Athletes without a smart trainer or app can follow the posted workout directly from Training Peaks, or purchase the necessary sensors to work with a non-smart trainer.

Empire Members
– FREE (included in membership) Join the Club

Non-Members – $180 12-week program / $15 drop-in

Alison Kreideweis

Level: This class is suitable for ALL levels – Every athlete is in control of your own speed, power and resistance, so athletes at very different ability levels can benefit from the same workout.

About: Indoor trainer rides are the most efficient way to become a better cyclist, a faster triathlete and master of your athletic goals.  Ride YOUR bike indoors this winter without facing harsh weather conditions or icy roads.  Cycle through varied terrain from Central Park to London, and learn how to train with power, cadence, heart rate, and other valuable training tools.  No prior experience necessary.  Contact us with any questions:

Half Marathon Run Program – Starting January 2023

What:  12-Week Training Plan & Weekly Group Run

  Group runs are held Thursdays @ 6:30pm at Columbus Circle in NYC (Meet up @ 6:15pm indoors at Fleet Feet (formerly Jackrabbit) on the second floor of the Deutsche Bank Center at Columbus Circle (formerly the Timer Warner Center). Bag drop is available (BYO lock).  Pace groups are formed and all abilities are welcome.

In addition to our group run, athletes will be linked to a full, detailed Training Plan with additional workouts to complete on your own.  1-on-1 coach support available in the Premiere Training Package.

Alison Kreideweis

What’s included: 

  • Free TrainingPeaks account (view plan, log workouts, track progress)
  • Half marathon training plan (Jan 1 – March 26)
  • 11 weeks of training + 1 bonus post-race recovery week
  • Communicate with coaches and athletes via team app GroupSpot
  • Weekly training tips & motivation
  • Weekly coach-lead team run: Thursdays @ 6:30pm, Columbus Circle
  • In-person or virtual race at the end of the program
  • Finisher badge & bragging rights

Empire Members – FREE (included in membership) Join the Club 
Non-Members – $180 12-Week Program / $20 drop in

Premier Training Package
Everything in the basic package PLUS:

  • Weekly 1-on-1 conversation with a coach
  • Weekly modifications to your training program
  • Post-race analysis & recovery plan

Empire Members – $180
Non-Members – $360

Level: This class is suitable for ALL levels.  This 12-week program will build up to the United Airlines NYC Half on March 19th.  If you wish to do a different (or shorter) race, you may do so.  Race fee not included.

Outdoor Strength Training Class – Starting January 2023

What: 12-week In-Person group strength training class in Central Park

Jan 2, 2023

  Tuesdays, 7:30-8:30 AM

  Tavern on the Green Parking Lot in Central Park (67th Street & Central Park West)

Empire Members
– FREE (included in membership) Join the Club

– $180 12-Week Program / $20 drop in

Tara Bopp

About:  This is a total body workout, combining strength & cardio.  Workouts will include a mix of body weight exercises including planks, squats, lunges, pushups, crunches, etc. The workout will also include some form of cardio, to get your heart rate pumping. That may include burpees, mountain climbers, hills, stairs, sprints or a short run.  Modifications will be offered for athletes of all abilities.  No equipment is necessary but sometimes the class will utilize free weights, bands, etc. (provided by instructor).  Feel free to bring a yoga mat & water bottle.  No bag drop or changing rooms.  Dress warm – workout will take place outdoors during the winter. Winter weather is unpredictable. If we need to cancel due to inclimate weather, we will post an announcement on GroupSpot.

Small Group Instructional Program – Starting January 2023

What:  4-Week Small Group Instructional Swim Program

Jan 2, 2023

  Saturdays, 8:00-9:00 AM

  John Jay College (899 10th Ave @ 59th Street – 2 blocks from Columbus Circle)

Empire Members
– $ 199

– $ 235

Marty Munson (beginners) / Roman Fedosieiev (intermediate / advanced)

Session 1: Jan 7, 14, 21, 28
Session 2: Feb 4, 11, 18, 25

About:  Empire Tri Club hosts a series of instructional 4-week swim classes for athletes of all levels.  Our small group instructional swim classes have less than 12 swimmers, focusing mostly on technique and stroke efficiency.  Due to the small class size, individuals will receive a lot of personalized instruction.

Level:   Our beginner level classes are geared towards athletes who have trouble swimming freestyle for more than a few lengths of the pool at a time, stop for breaks at the end of each lap, have trouble breathing, treading water or submerging the head, and/or has not had much formal swim instruction.  Athletes may have done a few sprint triathlons or short swim races, but are intimidated about swimming longer.

Our intermediate level classes are geared towards athletes who are looking for a mix of drills, instruction and continuous swimming.  This class is great for athletes who can swim continuous freestyle for at least 100 meters, tread water and submerge comfortably. Athletes may not have great stroke or technique, or previous swim instruction, but can swim for 30 minutes or more, as we typically cover 1,000 – 2,000m per class.  We recommend this class for atheltes who are training for Olympic to Ironman distance events.

Red Tide Master’s Swim Team 

What:  Coached Swim Workouts Year-Round

Ongoing – Join Anytime!

  Click here for full updated schedule

  John Jay College (899 10th Ave @ 59th Street – 2 blocks from Columbus Circle

Empire Members – Monthly Unlimited $129/mo (normally $220/mo), 10-Class Card $260, 5-Class Card $140 PLUS $ 100 annual fee waived for Empire members

About: Empire Tri Club is proud to partner with Red Tide Master’s Swim Team!  Red Tide is a New York City masters team for over twenty years.  Red Tide members range from novice swimmers to USMS national and world titleholders as well as runners, cyclists and triathletes.  Our members are locally based to globetrotting professionals who enjoy the camaraderie and competition that are part of Red Tide.