The world’s most comprehensive and time-efficient indoor training system.

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PowerWatts at the Y

Unveiling Power Watts: a unique indoor cycling program with customized training sessions that maximize results in a short amount of time. Embrace comprehensive and time-efficient training that delivers real results.  

In 1994, exercise physiologist, coach and former professional Ironman triathlete, and current performance director for Israel – PremierTech Pro cycling team Paulo Saldanha, created the PowerWatts indoor training system. Dealing with the harsh Canadian winters and urban congestion in Montreal, Paulo was obsessed with finding a solution that would save time by avoiding “junk mileage”, create value through superior functionality and, most importantly, deliver results. 

One time free trial! 

If you are interested in booking a one time free trial class please contact Free trials are available to members and non-members alike. 

Meet the coach!

Anastasia is a former professional triathlete and national-level swimmer who coaches triathletes, open-water swimmers, and cyclists. She is a true movement specialist with a gift for assessing and correcting technique and alignment in the pool, on the road, and in the studio. Anastasia raced with Canada’s triathlon age group team at the World Championships in 1998, and began racing professionally on the International Triathlon Union Circuit (ITU) in 2001. She was a member of Canada’s National Development Triathlon Team from 2002 to 2006. Anastasia currently coaches at PowerWatts and the Cote St. Luc Masters Swim Club, and has also previously been head coach of EnergiFit Triathlon Club, the Sylvan Adams YM-YWHA Triathlon Group, Antilopes Triathlon, 3 Vitesses Triathlon and Phoenix Triathlon. She continues her involvement in triathlon as a Canadian National Technical Official with experience officiating both local and international triathlon events.

Conveniently located within Studio 1 of the Sylvan Adams YM-YWHA fitness facility, PowerWatts classes will now be offered here year-round. Embark on an exciting journey at the Sylvan Adams YM-YWHA!

What you will need for class…

  • Our bikes use Shimano SPD-SL pedals. If this is not what you currently ride with we have demo shoes available in a wide range of sizes. We also have Shimano cleats available for sale.
  • Your cycling clothes and a water bottle.
  • If you wish to wear a heart rate monitor we can connect it directly to our software. (if you wish to do this please be 15min early for class otherwise we will do it at the end of class for future classes)
Powerwatts Schedule
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“Class was great. Brand new equipment, comfortable spacious room, and large screen with lots of personal performance data! Close personal supervision/motivation by the instructors and very intensive workout!”

– Ziki Zaffir, Y Member

“A terrific concept for improving your cycling technique and level of fitness. It is highly interactive and quite challenging, yet easy enough to follow, even if you’re a beginner.”

Selina Itzkowitz, Y Member

“I did the demo class, it was quite well explained and not difficult to do. The bike was comfortable and instruction during the demo was helpful to reach the desired goal.”

Hershey Dwoskin, Y Member

What is PowerWatts?

It’s all about results.

With our cpX training software, each rider has a customized display showing their own specific data points and targets: power, speed, cadence, and other variables, making it possible for any rider at any level to train together. Your job is to hit your personal targets over a course that could involve intervals, climbs, endurance challenges and all-out sprints.

Challenge yourself, the person next to you, or the entire class – it’s up to you. You get the best of a group ride, but through a goal-oriented training program tailored to you. Test sessions and other competitive events are built into the program, and the variety of courses in the PowerWatts repertoire means it’s almost impossible for riders to do the same training session twice.

With our multi-adjustable bike frames, and up to date Shimano components, your bike will be set up correctly for you before each class. Your coach will give you tips on the art and skill of cycling efficiently with fundamental principles such as shifting, gearing, pedal stroke feel, and cadence. That means you’ll train better and smarter, and see results that directly translate into real-world gains on the road, in both riding skill and overall fitness.

Your coach will set you up based on data built into the software and RPE (rate of perceived exertion) to create your power prescription, and adjust it as you progress. Your coach can also help you refine your cycling skills, like developing a more efficient pedal stroke, and gain a better understanding of your anaerobic power, aerobic threshold, lactate tolerance and other physiological principles you can then apply in your own training.

Sylvan Adams and PowerWatts

In 2014, Israeli businessman Ron Baron and former rider Ran Margaliot founded the Israel Cycling Academy with a vision to revolutionize the underdeveloped sport in Israel. Their goal was to offer opportunities for aspiring young cyclists, enabling them to compete internationally and launch their careers. Sylvan Adams, an Israeli-Canadian entrepreneur, later joined as co-owner, propelling the team’s growth. Additionally, PremierTech Pro cycling team’s Paulo Saldanha introduced the PowerWatts indoor training system. 

If you have any questions or are interested in booking a one-time free trial class please send an email to

Learn more about PowerWatts HERE.