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    Quick Speed & Power Cycle

    Pushing your limits is what this downloadable Speed and Power Spin Class is all about. Don’t be thinking speed means easy flying – we’re riding with solid resistance while our RPMs are in the sprint zone. The intervals are short, the turnovers are quick, the rest is barely there. By the end, the sweat’ll be pouring, and your glutes will probably be on fire. You’ll be riding harder and faster than you think your legs can take you, but yes you can! Hit play and press that gas pedal to the floor!

    *Don’t forget to warm up! See below for warm-up options*

    Warm-Up Option #1

    Cat’s 12 Minute Warm Up Spin: https://iiab.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/

    Warm-Up Option #2

    20 Jumping jacks

    20 Bodyweight Squats

    20 Alternating forward lunges

    20 arm circles- 10 large / 10 small

    Repeat 2-4 times

    Warm-Up Option #3

    Set a timer for 30 seconds for 10 rounds

    1. Jog in Place

    2. Butt kickers

    3. Squats

    4. Mountain climbers

    5. Push ups

    Repeat twice for a total of 5 mins

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: https://iiab.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

    Or choose another stretch session from our awesome selection of Stretch Classes: https://iiab.studiosweatondemand.com/classes/stretch-restore-workouts/

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    Run to 21 Cycling Workout

    We all know that 2020 was a challenging year, that’s why we’re putting this downloadable 60-Minute Spin routine in the best app for Spinning classes, Studio SWEAT onDemand of course!

    This is the “Run to 21 Ride,” where Cat drops her personal most played tracks from 2020 for you to pick up and run with. The workout is broken into 4 quarters: Speed Endurance, Climbing, Fun, and Interval Drills. Each quarter is unique. Each quarter is tough. But, as Cat always says, so are you. Let’s saddle up and run to 21 right… now!

    Cat’s Top Played Spotify Songs of 2020: https://open.spotify.com/playlist/37i9dQZF1EM0ajO4xB6xwb?si=mO3fss9tQd-eu7_LKyDB1Q

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    40 Minute Ride of Hope

    Hope: An optimistic state of mind based on an expectation of positive outcomes. There are sure times you may need an infusion of hope, and you WILL feel it during and after this Spin class with Brooke, the Queen of Positive! This class is a 40-minute inspirational cycle session filled with motivation, sweat, passion, and above all – HOPE. Plus, you’ll get crazy flats, epic hills, and intense jumps to give you the perfect sweat session. Hop on your bike and expect something wonderful!

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    Hip Hop Rhythm Cycle

    Time sure flies in this choreographed rhythmic Spin video. Finding inspiration from each hip hop song, you’ll cycle, shake, and sweat. While your legs are pedaling, your upper body does the dancing. Bring your brain and brawn, and let’s dance cycle-style!

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: https://iiab.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

    Or choose another stretch session from our awesome selection of Stretch Classes: https://iiab.studiosweatondemand.com/classes/stretch-restore-workouts/

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    45 Min Bike & Barre

    Time to burn those kCals and firm those legs in this amazing online Bike & Barre class! To start, hop on your bike and get ready for sprints, a heavy gradual climb, drills in and out of the saddle, and more. You only have 25 minutes on the bike, so expect an intense ride as Carolyn uses the music to push you to get the most fat-burning out of that time!

    After that, it’s onto the Barre portion, where Carolyn takes you through a variety of leg-firming moves that’ll be sure to get your legs shaking. Press play and get ready to sweat!

    You can use your bike for the Barre portion, but if you want an amazing portable bar that you can add to your home gym, click here to see our top pick! It might be perfect for your home gym or fitness studio.

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    When the SWEAT Cries

    Let it rain big… purple… rainy sweat drops in this 30-minute high-intensity cycling class with Cat Kom. Let me give you some hints on what tracks will drive this burn: Put on your Raspberry Beret. Do you see that Dove Crying? Wanna Kiss? Cuz Girl… U Got the Look. That’s right, it’s time for a Prinssssss party people!!! Hop on that bike and Let’s Go Crazy!

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    Christmas Spin Along

    This holiday, be merry, be bright, be SWEATy and Strong! Sing along in this Christmas themed online spin class, filled with all your holiday cycling favorites: Climbs up steep peaks to work your legs, all-out sprints to get your heart pumping, and jumps to finish strong. And did we mention – all the songs you love to belt out just like all the best Christmas Music Divas!? As a special SSoD gift, just because we love ya, you’ll end the ride with a Christmas bliss 4-minute stretch. Before you start gift-wrapping, wrap your hands around your handlebars, and let’s ride!

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    Virtual Road Ride Journey

    Cycling is like the ocean: while there are tides that push and pull, there is also an unending rhythm, much like the steady flow of waves to the shore. This road cycle class for the Spin bike simulates an outdoor journey of rhythm and steadiness. While you will certainly get your cardio workout in through the 60 minutes of riding, this is truly a ride for your soul as well as your body and mind. Press play to start your virtual journey.

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    Drive to 5 Ride

    The format is simple and helps you focus on short periods. How? Well, about every 5 minutes on the bike, you’ll alternate between climbs, sprints, and combo drills. The floor set is equally action-packed with 5 minutes of legs/core, 5 minutes of upper-body, and 5 minutes of combo moves. That’s why we call this virtual Cycle & Sculpt lesson the “Drive to 5 Ride” – fun huh!

    The trainers (yes, plural!) keep it fun and challenge you to be your best. You just have to show up, bring your A-game, and enjoy the banter between the fun-tastic duo of Jess and Brian. High-5, let’s ride!

    FORMAT: Bike Drill, Floor Drill, Bike Drill

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    Bad Mood Breaker w/ Fred!

    If you’re looking for a super fun virtual Spin class with upbeat songs that’ll make you feel happy… you just found it! It’s a great mix of cycling climbing, flats, sprints, rollers, and more. Let’s get sweaty happy!

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    Quick & Classic Rock Ride

    No need for the bell-bottom jeans and platform shoes for this 70s Vibe Spin workout – just a bike, a towel, some hard rock, and a lot of hard work from the first guitar riff to the last. The iconic 70s rock playlist will push you in these drills that are all about building power on flat roads and hill climbs. The business is SWEAT, and you’ll be taking care of it in this short ride. Power up and let’s ride!

    *This class does not include a complete warm up, so don’t forget to warm up before you take this class! See below for warm-up options*

    Warm-Up Option #1

    Cat’s 12 Minute Warm Up Spin: https://iiab.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/

    Warm-Up Option #2

    20 Jumping jacks

    20 Bodyweight Squats

    20 Alternating forward lunges

    20 arm circles- 10 large / 10 small

    Repeat 2-4 times

    Warm-Up Option #3

    Set a timer for 30 seconds for 10 rounds

    1. Jog in Place

    2. Butt kickers

    3. Squats

    4. Mountain climbers

    5. Push ups

    Repeat twice for a total of 5 mins

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: https://iiab.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

    Or choose another stretch session from our awesome selection of Stretch Classes: https://iiab.studiosweatondemand.com/classes/stretch-restore-workouts/

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    Jump in the Club Cycle & Sculpt

    Who’s ready to hit the club cycle-style and JUMP JUMP?! If you hollered “ME!” then get ready for an action-packed class where you’re on the bike for one fat-melting drill, then on the floor toning it up for the next. That’s right – every 4 to 5 minutes you’ll alternate between the bike and the floor in this Indoor Cycling Class, packed with a LOT of Jump Drills. As a matter of fact, every single song on the bike includes some variation of Spinning jumps! To keep the energy high, the tracks are all club-inspired. Go get your sweat on.

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