WANT TO TRY CLASSES LIKE THESE?

You, Your Bike & Dalia

No frills, no fuss – just you, the bike, and Dalia leading the way. This is classic cycling at its best, inspired by the open road and built around the kind of intervals a real rider lives for.

Expect climbs, sprints, tempo pushes, and everything in between – all on the bike from start to finish.

If you love a straightforward, no-nonsense ride that just works, this one’s for you.

Pedal & Plank

Pedal & Plank brings together everything you love about cycle with core work that means business.

Dalia keeps you moving on the bike with strong, steady climbs and sprints, then brings the focus down to the mat for plank-based core work that challenges your stability and strength from every angle.

It’s a well-rounded ride that works your legs, lungs, and core in one focused session.

Cycle Start, Sculpt Finish

Dalia opens with ten minutes on the bike and five sprint intervals, then moves you to the mat for forty minutes of full body, unilateral strength work using just one dumbbell.

Total Body | Unbreakable & Empowered

Step into your power with Dalia’s 30 minute full body strength session, built with light and medium dumbbells and extra emphasis on your core, lower back, and obliques.

Back to Basics Road Cycle

Get back to the fundamentals with Dalia. Steady climbs, controlled tempo work, and purposeful intervals build endurance and power, no choreography, just smart coaching.

Short-Medium-Long Sprints

After a warmup, Dalia alternates 60 second, 30 second, and 15 second sprints to train speed, power, and recovery in one efficient, all bike session. No weights needed.

Shoulder Strength & Stability

This 20 minute standing workout with Dalia zeroes in on your shoulders through 20 second isometric holds and 20 second dynamic moves, building strength and control without ever hitting the floor.

Slow Burn Meets Power Sculpt

In just 20 minutes, Dalia fires up your glutes, quads, and hamstrings with long controlled reps and quick explosive bursts. Squats, lunges, and deadlifts build strength from every angle.

80’s Music on the Road

Dalia takes you back in time with iconic 80s hits in this quick 20 minute ride full of climbs, sprints, and steady road work. Big energy when you are short on time and craving a smile.

20 Min Soreness Slayer

Dalia leads a no repeat dynamic stretch session built for those head to toe sore days. It doubles as the perfect long warm up or cool down for your next strength workout.

Fun Standing Core Workout!

Dalia guides you through some of the best standing exercises for your abs and back without ever dropping to the mat. Light weights or even soup cans work fine for this engaged, lean feeling core session.

A Hill w/ Sprints (40 Min Ride)

Dalia starts with longer pushes and longer recoveries, then works down to shorter sprints with shorter rest. A Tabata drill caps off this interval packed forty minute ride before you cool it down.