CYCLE INSTRUCTOR
RICH HOKE

TEACHES AT:

White Marsh

TEACHING STYLE:

My approach to fitness is being well balanced in all areas of life and you truly can achieve your fitness goals. Its never too late to start exercising and a little bit each day goes a very long way. Work hard stay focused and determined with yourself. I will help you stay in the Journey.

FAVORITE SONG:

“Happy” —Pharrell Williams

MERRITT’S SPOTIFY PLAYLIST

A LITTLE BIT ABOUT RICH

Hello everyone I’m an American College of Sports Medicine Personal Trainer and Spin instructor with more than 25 years of background rich in knowledge, experience and a dedication to wellness. My current passion is primarily motivating others to achieve their goals through Spinning®, Healthy behavior change and exercise.

RICH’S CLASSES

CYCLE

55 MINUTES

A vigorous cardio class without comparison. Start pedaling and let go as your instructor takes you for the ride of your life. Perfect for any fitness enthusiast, recreational cyclist, or serious racer.

RESULTS:

  • Improves heart & lung fitness
  • Increases leg strength & endurance

INTENSITY:

Moderate to High

WHITE MARSH SCHEDULE

INTERVAL CYCLE

55 MINUTES

HIIT training, a series of sprints or steep hills for 30- 45- 50- and 60-second intervals with rest periods in between, is an effective way to burn fat not just during, but after class as well. This class will challenge you both physically and mentally.

RESULTS:

  • Build lean muscle & train your body to burn fat
  • Improves heart & lung fitness
  • Burn calories for hours after your workout

INTENSITY:

Moderate to High

WHITE MARSH SCHEDULE

CYCLE FLEX

90 MINUTES

Join us for a cycle ride that mimics the outdoor road and go 4 rounds of head-to-toe, “old school” boot camp. After every few tracks of cycling, we hit the deck for 3 to 4 floor exercises and then resume riding.

RESULTS:

  • Improves heart & lung fitness
  • Tones & shapes
  • Increases endurance

INTENSITY:

Moderate to High

WHITE MARSH SCHEDULE

HIP HOP CYCLE

50 MINUTES

Make fitness your jam with 50 minutes of intense cycling to hip hop music.

RESULTS:

  • Improves heart & lung fitness
  • Increases leg strength & endurance

INTENSITY:

Moderate to High

WHITE MARSH SCHEDULE

LES MILLS RPM

45 MINUTES

RPM™ is the indoor cycling workout where you ride to the rhythm of powerful music. Your inspiring team coach leads you through hills, flats, mountain peaks, time trials, and interval training. Discover your athlete within—sweat and burn to reach your endorphin high.

RESULTS:

  • Improves heart & lung fitness
  • Increases leg strength & endurance

INTENSITY:

Moderate to High

WHITE MARSH SCHEDULE