Speed Trials Mat - Pilatesology

Speed Trials Mat

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Build your fast-twitch muscles with this high intensity intervals class. Victoria guides you through slow movements alternated with much faster and more challenging intervals that will build agility and endurance you need for running while training neglected areas like the arms and upper body. If you're looking to improve your running time, this is a great class for you. Visit Victoria and her team of expert instructors on New York City's Upper East Side at Pilateson66.

What Others Are Saying


  1. jrgoddard
    jrgoddard 3 years ago

    Alisa, I just did this workout for the first time. I am unable to squat down and sit on the mat. I have to use my hands to get down. Therefore, at the end when you do the stand up, squat and roll like a ball it’s really jerky for me and I can’t do the stand up at the end of each roll. Do you have any suggestions or exercises I can do to be able to achieve the position?

    • Alisa Wyatt

      JR the standing up thing takes practice and might be a bit harder for those who struggle with flexibility ;). It’s totally fine to use your hands as you stand up so go ahead and do that. One thing I find helps me is to do it slowly a few times first and then just suck it up and know that it won’t be perfect for a while but it’s still working!

  2. MB 5 years ago

    What a great workout!

  3. Rosemarie Krausz 6 years ago

    I’ve been doing Classical Pilates for 18 years, since I was 50. I am 68, I learned first in a studio in Montreal with a trainer and worked my way up to the Advanced level using all the equipment. After about 5 years, I decided to do it on my own, using just a mat, in my own home, using Pilates videos. Two years ago, I discovered PIlatesology, which gives me more choice and flexibility. I love it. Speaking of flexibility, I retain a lot of flexibility as I used to dance until I was 45. I was doing advanced Pilates workouts until a couple of years ago, when I found that I needed to downgrade to Intermediate workouts because of fatigue.
    Here are a couple of aging problems: (1) When I did a workout about a year ago using small weights, I disattached my biceps tendon from my shoulder. My doctor told me that surgery was not advisable for someone my age, so I should just live with it. So, I do pushups with my elbows out and away from my body, which works for me. I also need to put my hands on the ground facing outward rather than straight up and down, because of arthritis in my thumbs. Are these positions okay or dangerous? (2) Each time I have a bout of bronchitis or laryngitis (and I’ve had both over this impossible winter), I don’t work out while I’m ill, but when I recover, I find I have developed an arthritic hip. I do find that hip circles, etc. relieve the problem, but I’m wondering whether there are any other exercises that might help.

    • Alisa Wyatt

      Hi Rosemarie,
      I’m answering for Victoria :). First of all, THANK YOU! for being a member for over 2 years, we’re thrilled to hear that you find Pilatesology useful.
      Okay to answer your questions 1) The position you describe for your push ups is fine, particularly if you’re not having any additional pain. If you need alternative strategies in the future, you could also fold a mat over a few times and place your hands on it so that your wrists are slightly lifted off the ground, which might alleviate the pressure on your thumbs. 2) Ah your hips are telling you they don’t like sitting still! The reason they feel arthritic after being sick is because your joints only get their lubrication from movement. If you don’t move, the synovial fluid that gives your hips a nice glide gets all dried up (yuk right?). You’re doing exactly the exercises that fix it and that’s why those leg circles are found so often in Pilates. After you’ve been sick, just get back to your regular routine and make sure you’re consistent and you should have no problem. If you have the energy to do some leg circles when you’re bedridden, that can help too along with drinking lots of fluids and all the usual cold remedies.
      If there’s ever a class you want to see, please ask us, we get our inspiration for videos from you!

      • Rosemarie Krausz 6 years ago

        Actually, Alisa, there IS a class I would like to see: A class for flexible seniors that is at least intermediate level – with cautionary points (and suggestions to adapt positions) for aging joints – such as arthritic thumbs and hips and knees, neck pain (between c4 and c5), disattached biceps tendons, etc. These are just my own issues but you can collect other issues from your aging clients. All your senior classes are for beginners only. Your class should be directed toward seniors who have always been active and flexible but who need to adapt to their aging bodies.

  4. Brenda Ameli 6 years ago

    Whew! What a workout! The cuing for the roll-up was awesome—I learned so much. 🙂

  5. Elizabeth Brown Meier
    Elizabeth Brown Meier 6 years ago

    Thanks so much for getting back with me. I willing to travel to New York or anywhere that may be closer. I live in Rome, Ga. It’s 75 miles north of Atlanta, Ga. I will also complete my profile account so you will have that information. I look forward to hating back from you.

  6. Elizabeth Brown Meier
    Elizabeth Brown Meier 6 years ago

    Wow! Super intense. Thank you so much. I have such a love and curiosity about classical Pilates. So happy to be a member. I am Balanced Body and BASI trained, but now I won’t go back to the source. Alisa could you recommend a classical bridge training program?

    • Alisa Wyatt

      Oh wow, we are so happy to have you Elizabeth! There are many programs I can suggest but perhaps the first question is, are you willing to travel for further training? Let me know where you’re located and I’ll give you some ideas if you need to stay local. Since many teachers ask me this question, I think I’ll write a blog post on the topic as well.

  7. nilsmoenkemeyer

    wow, that got my heartrate up all right…great class!

  8. pilatesangel 6 years ago

    This is a great for breathing and definitely feels very cardio at times. First interval is killer!! I love love love the side leg interval! I would do it every day if my legs would even slightly resemble Alisa’s 🙂 Awesome job and class!!

  9. carl.reimann 6 years ago

    I thought the corkscrew (~7:00) involved being on the upper back mostly. But I don’t mean that as a criticism, of course!

  10. joesmat 6 years ago

    This for sure is a “top quality” example of maximum effort, breathing control and efficient movement demonstrated here by the dedicated Alisa. Only wish I had her skill set.
    Really enjoyed following this mat session on my mat.
    Thank you Ladies for sharing.

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