Class Structure

1. Warm-up (5-10 minutes): Gentle cycling, focus on proper form and light pedaling

2. Interval Training (30-40 minutes): A mix of high-intensity sprints, hill climbs, and steady rides. The instructor guides through different speed and resistance levels. Often synchronized to music to keep motivation high.

3. Cool Down (5-10 minutes): Slow pedaling with a focus on stretching the legs and improving flexibility.

Target Audience

All fitness levels. Intensity is adjustable by controlling bike resistance.

Benefits

High-calorie burn (400-600 per session), improves cardiovascular health, lower-body toning (especially quads, hamstrings, and glutes).

Additional Info

Users should bring a towel and water. Clip-in cycling shoes are recommended but not required.