Min
- Class Type: 30 Minute Spin
- Trainer: Mike
- Date: May 11, 2025
- Length: 34:43
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
try us free
for 14 days!
No credit card required,
with over a hundred classes,
and new ones added each week
Pyramids & Polars 30 Min Cycle
Equipment: Indoor Cycling Bike
Climb high and push deep in Pyramids & Polars. This 30-minute ride blends power, endurance, and precision. Trainer Mike takes you through pyramid-style intervals, where the intensity builds up and down incrementally, paired with Polarized Training, alternating low intensity with all-out breakaways. Expect a mix of climbs, sprints, and steady efforts with clear zone guidance, so you can track your progress and push your limits with purpose. Let’s ride!
This workout does not include a cool-down and stretch, but we have some great options here!
- Class Type: 30 Minute Spin
- Trainer: Mike
- Date: May 11, 2025
- Length: 34:43
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
try us free
for 14 days!
No credit card required,
with over a hundred classes,
and new ones added each week
Other Classes You Might Like
12 Minute Warm Up Spin
Take the time you need to prime the body for a long hard ride, hop on the bike to get that body nice and warm for a HIIT Training Bootcamp workout, or just get your blood flowing for 12 minutes on those days where 12 minutes is all you have.
This lower intensity ride is perfect for all the scenarios above and more, so hit play to make it a better day!
30 Minute Spin November 12, 2015
Master Studio SWEAT Cycling Instructor Brooke takes you through a killer ride in 30 minutes that’ll leave your legs screamin’ while your mind and body feel invigorated and energized. You’re going to like it so much that some of you die-hards may even hit play a second time to ride for 60. It’s like when you plan a long weekend get away, but then decide to stay one extra day, and that day is the best day of all! So grab a water bottle and bring your A-game. See you at the finish line!
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.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://www.studiosweatondemand.com/classes/stretch-restore-workouts/;
20 Min Simply Spin
We’re not messing around when it comes to a serious SWEAT, and while we love variety, sometimes we love to simply Spin. That’s exactly what you’ll get in this beginner-friendly Spin routine with easy to follow instruction – 20 minutes of basic, but extremely effective cardio drills to get your heart rate up, burn some calories, and SWEAT. It’s as simple as hitting play!
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’!
