20 Min Cycle – Steep, Steeper, Steepest!

Get ready to conquer the climb: from the steep little neighborhood hill, to the steeper foothills, all the way to that steepest mountain. You’ll get a lot, I mean a glorious amount, of climbing in when you press play on this progressive resistance load Spin class. You’ll get standing and seated drills, keeping focus on RPMs as you add heavier and heavier gear. Hop on and let’s climb!

This workout does not include a warm-up or cool-down, but we have some great options here!

Fat Burn II Cycle

Coach Fred is here with a sequel to one of his very first Spin classes at SSoD! This fat burning ride combines power intervals and strong hill climbs into an express workout that gives you all the kCal crushing benefits of a full-length class. Get on your bike and get the job done!

This workout does not include a warm-up or cool-down, but we have some great options here!

20 Min Country Ride

Hop off the highway and hit high gear on the country roads when you saddle up for this SWEAT-drippin’ 20 minute country music inspired Spin class. With challenging drills designed to get you max kCal burn in a short time, this high energy workout will fly by. Y’all ready? Let’s ride!

This workout does not include a cool-down, but we have some great options here!

Cat Attack Cycle

When your fave fusion workout vid has a Spin segment that you realllllly want on repeat a la carte…we hear ya! Just for *you* we’ve got this 20-Min Fat-Frying Indoor Cycle re-cut with Coach Cat that you’re gonna want to attack! In fact, Coach Brian said it was his “favorite Spin set I’ve taken in years! It was so good – you have to release it as a stand-alone ride.” Click play to see if you agree!

This workout does not include a cool-down, but we have some great options here!

Beeba Fevah (20 Min Spin)

Yes, I admit that I, Cat Kom, have Biiiieeeber Fever baby! So, in this 20-ish minute cycle get ready to sweat hard as we Spin it out to some super fun high-energy pop music tracks. It’s SO fun. Click play to get that Beeba Fevah with me today!

To finish your cool-down and stretch, we have some great options here!

Fast & Fierce 20 Min Spin

Fierce: strong, savage, intense. Also: YOU when you hit play on this high-intensity Fast & Fierce Spin Class that challenges you for the entire 20 minutes. You’ll be in and out of the saddle with high speed sprints to build cardio capacity, alternating with powerful, muscle-burning steep hills. Hop on your bike to show yourself how fierce you can be!

This workout does not include a cool-down, but we have some great options here!

KY…GO!! (20 Min Cycle)

Just like that famous DJ mastering his remixes, Trainer Jessica mixes it up in this Spin Class that’s powered by a super fun Club Music Playlist. Expect about 20 minutes of interval progression drills that load up on time, tension, or both to help build up your endurance and burn some serious fat. Ready, set, KY…GO!

This workout does not include a cool-down, but we have some great options here!

15 Min Rolling Hills Ride (Bonus 5 Min Arm-Toner)

Wanna break a killer sweat in just 15 minutes? Well, just click play on this online Spin class with Rolling Hills, designed to strengthen & tone your legs while giving you a killer cardio punch. Press play and let’s roll!

Pro tip: you’ll want to get warmed up on your own because this class starts with a monster hill. Also, this workout does not include a cool-down, but we have some great warm-up and cool-down options here!

BONUS ARM EXERCISES: When we’re done, there’s an optional, but awesome, 5-minute arm set. Just sayin’!

Zone 3 Cycle

In this Zone 3 Fat-Frying Cardio Spin Class, your challenge is to maintain a heart rate of about 70-80% of your max rate, while working at a tension and tempo that keeps you at 4-6 on the RPE (rate of perceived exertion) scale. The benefits to this ride are huge: increase your strength and power, develop a greater VO2 max, and increase your endurance for longer rides. Press play and zone in!

Before starting this workout, make sure to warm-up on your own, and if this is your last workout of the day, cool-down and stretch on your own. We have some great warm-up and cool-down options here!

25 Min Loads & Ladders Spin

Get ready to climb up and down the ladder in this high energy, high calorie burn Spin Class loaded with Ladder-Style Sprint and Resistance Drills. The intervals increase in time going up – 20/30/40 seconds – and then back down, with both high speed runs and heavy loads. We’ll go up and down one round standing and one seated, with some bonus fun in the middle. Load up and let’s climb the ladder!

25 Min Couple’s Therapy Ride

The early stage of many relationships are often full of intensity, passion, and conflict. Cycling Interval Training is also intense and heart pounding, sometimes even leading to breathless moments. So, we decided to marry stage one of a relationship with high intensity riding for a 25-minute On-Line Couple’s Therapy!

After a brief warm up, we’ll get right to it, pushing into fitness zones 4 and 5, and staying there until the end. That means sprints, pushes, steady threshold training…and lots of sweat! Strike a match, cuz it’s about to get lit!

This workout does not include a cool-down, but we have some great options here!

20 Min Red Zone Ride

You’ll want to do your own warm up before you hit play on this one, because we are jumping right into drills to shoot your heart rate UP to the red zone! Every drill in this short Advanced-Level Spinning Workout will push you to the edge, going into high aerobic and even anaerobic thresholds, burning max calories. If you’re pressed for time and looking for extra bang for your buck, then this is the workout for you. Let’s ride in the zone!

This workout does not include a warm-up or cool-down, but we have some great options here!