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    Sprints & Squats

    Get ready to dig deep in this Sculpt + Spin workout with lots of Sprint intervals where you’ll love the variety which includes 3 floor dismounts. When riding, the focus is sprint drills (spoiler alert: you’ll get some climbing and accelerations sprinkled in too). On the floor, you’ll work all the major muscle groups, with an emphasis on squat variations. Your heart will race and your muscles might scream because it’s not gonna be easy, but it will be worth it. So squat to it!

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    10 Years of SWEAT – Anniversary Spin Sculpt

    Get ready to experience 10 Years of SWEAT all in about 70 sweat-soaked minutes. It starts with a 40-minute variety ride with cameos from all your favorite Spin instructors, and then moves to the floor where you’ll lift weights, dance, do some pilates, yoga sculpt, and more! Such a great way to celebrate the 10 Year Anniversary of the best spin class app and the best team. Happy Anniversary SSoD… let’s sweat!

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    40 Minute On-Off Cycle Sculpt

    On and off may be the theme of this quick transitions cycle and sculpt, but you’ll need it ON full blast for the full 40 minutes with this one. You got me? We’re alternating between bike and floor every other song, so give each position your full focus. When we bike, we lock in and ride. When we hit the floor, it’s time to torch and tone. Grab your dumbbells, hop on your bike, and turn it on!

    Disclaimer: This might not be the best Spinning class for beginners, but we do have so many others that are in our amazing Cycling Classes library!

    This workout does not include a stretch, but we have some great options here!

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    ‘And Then’ Spin + Sculpt

    This Spin class with a total body sculpt is gonna make you feel like you just absolutely crushed it. We’ll start with a calorie-torching cardio session on the bike, and then hit the floor for a quick strength series. And then, we’ll crush the core. And then, we’ll wrap it up with a well-deserved cool-down & stretch. And then… check it off, you’re done!

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    Total Body Tread & Tone – w/ Cycle Option

    An exceptionally planned Treadmill and Weight Lifting Workout designed by your one and only SSoD Chief Ambassador Andrew Richie, and guided by the amazing SSoD Trainer, Jessica! Wanna ride versus run? We got you – there’s an option for that too. Either way, expect a super fun flow with 2 progressive all out bouts of cardio, running or riding. In between the cardio bouts are 2 full body toning strength sets. It’s you vs. you on this one, so come with your A game and make yourself proud!

    CYCLISTS: You’ll see the term RPE on the video. That means Rate of Perceived Exertion – How hard you should be working. The scale is 1-10, 1 means you could do it all day, and 10 means you could only possibly do it from a very short burst (like 10 to 30 seconds). So pay attention to how you feel or watch your heart rate reading if wearing a device.

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    4 Quarters Tabata Torture

    Get your A-game ready for this push/pull indoor cycle and sculpt workout that Cat & Mimi designed together for your sweating pleasure. It’s broken into 4 calorie torcherous (or should I say tortuous) quarters, where you’ll alternate your focus from push to pull exercises. You’ll love how Mimi (who leads the workout like a beast!) tosses in Tabata drills for Spinning and Strength each and every quarter. Max muscle burn, max cardio. Let’s go, it’s Tabata time.

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    Indoor Duathlon Workout

    Cycling and Running in the same workout? Yep, that’s exactly what you get in this 60-minute Indoor Duathlon Workout. We call this cardio monster “Brick” because you are stacking two disciplines on top of each other with minimal transition or rest between. Starting on the bike, we’re powering through flats, climbs, jumps, and sprints. Then we transition FAST (just like a real duathlon) onto the treadmill for a heart pumpin’ 5K. The bike and tread sessions by themselves are great workouts, but the magic happens when you put ‘em together. Hop on and let’s do this!

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    Pedal + Pilates: Progressions

    Progress over perfection is the theme for this killer online Spin & Pilates combo session. Cat leads a masterful 30-minute cycling workout packed with drill after drill of pedaling progressions. By the time you hit the floor, you’ll be soaked in sweat and your muscles will be nice and warm for the total body strengthening Pilates session to follow. The Pilates workout also delivered progressive exercises and was programmed to complement the muscles and movements from the Spin section, even acting as a cool down/mobility routine. Let’s see that progress!

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    Combo Cycle…Super-Sized

    What do you get when you add 10-minutes of body-toning combo exercises on the floor with a 20-minute fat frying cycling workout? A Combo Cycle…Super-Sized! Yep, it’s a short high-intensity ride followed by a short, but sweat (yes, that was on purpose) strength set. This killer online 30-minute cycling & strength workout is the best way to torch and tone fast. Press play already!

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

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    Max Burn Spin & Sculpt

    (10 Min riding drills x 3) + (5 Min body-toning strength sets on the floor x 3) = Max Burn! That’s the formula for the highest 45-minute calorie burn Studio SWEAT onDemand workout. Strike a match. Let it burn!

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    Build it Up to Break it Down

    Backed up by epic jams, this combo Cycle Strength workout is a party from the first pedal stroke. Jess builds the workout’s foundation with a sneak peek at the cycling drills, then she breaks it down, drill by drill – one at a time. The party continues on the floor where you’ll be building full-body strength using a fun variety of muscle-toning exercises. Let’s party… SWEAT style!

    Format: 4 sets on the bike, with 3 dismounts for floor work.

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    20/20 Cycle Yoga

    Sweat it out with Marie in this amazing indoor cycle fusion flow workout, where the focus is on the here and now. The session combines a 20-minute burst of cycling fun with a 20-minute feel-good yoga sequence. First, get your heart rate up with resistance loading and speed drills in and out of the saddle. Then, let the good vibes roll with deep stretches, isometric holds, and a breath-to-movement guided yoga flow. Inhale. Exhale. SWEAT. Repeat!