Ab & Core 
Mind & Body 
Sculpt 
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The Zone Ride
Equipment: Indoor Cycling Bike # of Dismounts: 1 Dismount Spots: End Only
Not every workout should be about how hard you push it, but rather more about if you’re doing it right. Work smarter, not harder.
In this online Spin class that focuses on heart rate zones (which translates to intensity level), Cat guides you through seven back to back 6 minute drills specifically aimed at teaching you how to control your heart rate and intensity levels while you ride. You do not need a heart rate sensor to benefit from this ride, but if you have one, do wear it. And, remember that the goal of this Zone Ride Cycle class is accuracy and control. Let’s ride.
- Class Type: Spin and Sculpt / StraightUp Spin
- Trainer: Cat Kom
- Date: January 17, 2019
- Length: 1:00:27
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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Other Classes You Might Like
Spin Sculpt: 21 Ways to Burn Fat
Hungry for SWEAT? Craving Fat Burn? SWEET! Follow Brian’s top secret, sure fire recipe and you can fill up on both!
Prep time: 5 minutes. Cook time: 50 minutes. Cool Down: 5 minutes
Recipe:
1. Start with just a pinch of movement preparation to loosen up
2. Add a full cup of “I got this” ATTITUDE
3. Fold in a healthy dose of fat grinding hill climbs, jumps and sprints (this is a key component to a successful SWEAT recipe)
4. Next pepper in 21 reps of several simple, but challenging body sculpting man (and woman) making moves that’ll straight up carve you up! Do NOT miss a single rep. The last few are the “secret sauce” that’ll take your fitness dish to the next level.
5. Repeat steps 3-4 until you are sufficiently drenched
6. Let the bodies cool
Voila! You now have a SWEATY and STRONG body. Bring your appetite and enjoy!
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!
Spin Sculpt June 27, 2013
Time flies & so does the sweat in this workout that no one really wants to end. One minute you’re laughing, the next you’re feeling the intensity. The sculpting begins by targeting the Chest, Back, Legs & Glutes. Later Burnout the Bis, Torch the Tris, and Conquer the Core! Fire it up!
High Heat. Low Impact. (60 Min Cycle Sculpt)
This Low-Impact Spin and Sculpt class is a body-toning cardio sweat fest! Expect fun calorie-torching drills on the bike, then on the floor you’ll turn up the heat with strength work, isolating the lower body, upper body & core. The final floor set will pull it all together with multi-muscle moves. Light it up and let it burn!
This workout does not include a full stretch, but we have some great options here!
