The run is a 128 BPM song but it must feel different from the run home.

The run is where riders get an adrenaline rush they can carry into the rest of the ride.

It should feel fast, athletic, and exciting but always successful.

CHOREOGRAPHY

The run is a great zone for:

• jumps

• dynamic choreography

• slightly more complicated combos

Because the run home introduces no new choreography and stays simple, the run can hold more choreography—without overwhelming the ride.

THE SUCCESS STANDARD

128 BPM is work for everyone, even advanced riders.

Your goal is not to make it “hard.”
Your goal is to make it feel successful.

To protect success:

• keep standing work short

• do not cue “up” for longer than 15 seconds at a time

• use the seat as a strategic reset

A run in the saddle is also a sneaky break for the legs without losing intensity.

THE TEACHING OPPORTUNITY

Moving at 128 relies on muscle memory.

Riders build cadence the same way they build choreography:

• repetition

• timing

• confidence

• and practice

This makes the run a powerful teaching moment.

Riders can stay seated and work on holding the beat without rising.
They still get the intensity but they also build skill.

That’s progress.
And it’s one of the reasons riders come back.

The run is not about surviving.

It’s about feeling fast, capable, and in control.

Success is the goal.

RUN RUBRIC (128 BPM)

Adrenaline + Skill + Success.

Instructor: _______________________________
Evaluator: ________________________________
Date: _______________ Class Time: ___________

Scoring Key

5 = FRXNT ROW Standard | 3 = Developing | 1 = Missing

1) Run Song Choice Feels Distinct Score: ____ /5

Focus: run track is 128 BPM and clearly feels different from the run home (not the same vibe twice)

Notes:

2) Success Over Hard (Cadence Is Achievable) Score: ____ /5

Focus: instructor prioritizes success at 128; riders can actually hold the beat and feel capable

Notes:

3) “Up” Timing is Controlled (15 Seconds Max) Score: ____ /5

Focus: no standing run longer than ~15 seconds; riders are not set up to fail or burn out

Notes:

4) Choreography Matches the Zone Score: ____ /5

Focus: run is used for jumps and higher-skill choreography, but still feels clean and teachable

Notes:

5) Run Is Coached as a Skill + Teaching Opportunity Score: ____ /5

Focus: instructor coaches muscle memory, cadence building, and seated success as progress (not just “go faster”)

Notes:

TOTAL SCORE: ____ /25

Strengths

Growth Edge (1–2 Focus Points)

FRXNT ROW STANDARD

128 BPM is work for everyone.
Your job is not to make it harder.

Your job is to make it successful—
so riders feel fast, capable, and addicted to their own progress.