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.
Right after a warm-up, expect a fast-moving sprint ride built around contrast and control. You’ll alternate between 60-second, 30-second, and 15-second sprints, which will train speed, power, and recovery in one efficient session.
Eight songs total, including a purposeful warm-up and a mid-ride recovery to reset before pushing again.
All bike. No weights. Short, sharp, and effective.
What members are saying
- Hayley W.Apr 12, 2026
Great music and great class!
- Monica S.Mar 14, 2026
Thank you. You’re awesome
- Connie F.Feb 27, 2026
Don't be afraid to go for it, she gives you lots of recovery time! Thanks Dalia!
- Bob D.Feb 4, 2026
Wonderful class great energy. Thank you Bob from Maine
- Eric B.Feb 2, 2026
Great sprint/endurance ride! Love your constant positivity, energy and constant enthusiasm, Dalia!
- Catherine L.Jan 31, 2026
Love you class. Music awesome energy awesome. Thank you.
- Christine V.Jan 29, 2026
Excellente!!
- Heather S.Jan 28, 2026
Really enjoyed the energy, smiles, and encouragement on this ride. And seeing the trees through the window during the workout was a bonus
- Anne M.Jan 28, 2026
Dailia is great! Great energy, encouraging, looks like she loves to spin & it is contagious! Will look for more classes by her!
- Danielle D.Jan 28, 2026
So fun on a snowy snowy day here in OHIO
1,900+ classes. Live sessions. One membership.