A Hill w/ Sprints (40 Min Ride)

A Hill with Sprints is a REALLY good Indoor Cycling routine packed with interval training to improve your fitness endurance and cardio capacity. Dalia starts you off with longer pushes with longer recoveries, then works her way down to shorter sprints with shorter rest periods. Then to finish the ride, she powers you into a Tabata training drill before cooling it down. Such a great ride. Get after it!

60 Min Cycle & Sculpt: Please Stand Up!

The dry description of this workout is “Spin, sculpt, spin, standing core, spin again.” But friends, there is nothing boring about this killer hour-long Cardio & Strength Workout. You’ll do 2 full-body strength sets on the floor sandwiched between indoor cycling runs, hill sprints & isolations. Not done there though. Next is an 8 min standing-only core session before a fun finisher on the bike. It’s fast, it’s fun, it’s tough. Let’s go!

Cycle-Therapy II (45 Min Ride)

The wildly popular Cycle-Therapy ride with Coach Cat and her best friend Diana had y’all wanting more. With that, YOU inspired the sequel Spin! Cat said, “It’s honestly just like chill fun” with a long warm-up, followed by a 5-song anxiety-reducing high intensity set. After that we head down Easy Lane with a longer moderate, then low-intensity section before stretching it out. Yay therapy!

Strength Bootcamp II

Get ready for some up & down fun with our fave drill sergeant, Coach Fred, as he motivates you through this Strength Bootcamp sequel. The format is easy to follow, but the work is no joke with a mix of heart-pumping cardio, muscle burning strength, and core-carving ab exercises, giving you a true full-body workout in just 30 minutes. Hit the deck and let’s build & burn!

30 Min Variety Cycle II

Variety does not mean random or chaos. In fact, there’s an intentionality in this Variety Cycle class that gives you a little bit of everything, but each drill, song, and tempo is deliberately chosen to give you the best cardio workout in a 30-minute ride. You will feel stronger, more powerful, and ready for the world around you when you press play on this video. Let’s mix it up!

55 Min Boston Brian Ride

Tough, fun, bold, and maybe a little competitive: ways to describe Bostonians AND this 55-Minute Cycling Class with a high-intensity Boston Attitude. With each song and drill, our fave SSoD Bostonian, Coach Brian, will bring you a different element of Boston and teach you some slang so you fit in the next time you’re in Beantown. Pick up the clicka and hit play on this wicked hahd workout!

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

AMRAP vs EMOM Bootcamp II

Whether you’re here to build strength, boost endurance, or power up your core, this Total-Body Bootcamp Style Workout has you covered! With sets alternating between two dynamic formats – AMRAP (as many rounds as possible) and EMOM (every minute on the minute) – you’ll have no problem keeping your energy high and muscles challenged. Start tough, finish strong!

Born in the UK (45 Min Cycle)

Fly your Union Jack high when you hop on your indoor cycle for this British Invasion spin session. You’ll love the UK pop playlist that’ll provide the petrol for your ride while the drills are cracking with climbs, sprints, and jumps to really kick up the intensity. At the end, we’ll bring your heart rate down with a proper recovery stretch. Now that is sorted, get on your bike and ride!

My First: Spin Class

The intimidation of your first Spin class is real, people! You are not alone in feeling that way, so to help you feel like less of a fish out of water we created this tutorial. We’ve included how to set up your bike, what to expect, terminology you might hear, short samples of different drills you might encounter so you can practice, and more! Watch this beginner-friendly class a couple of times to prep for YOUR First Spin Class. You got this!!

Pro Tip: Avoid wearing wide-bottomed pants – rather wear fitted tights or shorts. Also, make sure you bring water and a hand towel because you will need those.

Unleash Your Beast II (60 Min Cycle)

Jump right into beast mode with round 2 of Coach Rebecca’s Unleash Your Beast hardcore Spin class. The class will give you your fitness fill with cycling sandwiches of sprints-hills-sprints at the beginning, and hills-sprints-hills at the end. In the middle, you’ll double down on a variety of extra challenging drills for a true killer cardio ride. Get it done and then some!

30 Min Spooky Sculpt

It’s time to get spooky strong with SSoD’s Halloween gal AJ along with her super sidekick, Alyssa! This 30-minute Halloween Themed Total-Body Strength Workout is full of spooktacular moves to gain the muscle mass you need to battle all the haunted ghouls. With 10 moves repeated 3 times, you’ll be zombie apocalypse ready in no time at all. Grab your weights and press play! We dare you!

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

HIIT & Stretch (30 HIIT/15 Stretch)

Crank up the heat for this Dumbbell HIIT Workout! Expect to build strength, but also increase your muscular endurance as you increase the intensity. After you work your whole body, you’ll enjoy a full 15 minutes of deep stretching to increase mobility and help those muscles recover more quickly. HIIT play and let’s go!