indoor cycling
cycleflow (45 minutes)
A 45 minute ride where you will be challenged both mentally and physically, burning more calories than any other form of a cardio workout. A colourful trip through perfect circles of motion, as muscles tone and the heart pumps to incredible music and instruction. Taught on a stationary bike, you will climb, sprint and soar, while stilling the mind.
cycleBands flow (45 minutes)
Complement this 45 minute ride with a versatile upper body workout using resistance BANDS. As you challenge your cardio system, work constant tension on your back, chest, shoulders and arm muscles with the band & incorporate more stabilizer muscles to experience a different dynamic in each exercise. This extra colourful trip of upper body energy adds the dimension of a total body workout. Taught on a stationary bike, you will climb, sprint and soar, while stilling the mind.
happy hour ride & pump cycle flow
Burn off some weekend steam and boost your energy with an hour long ride combined with exercises using small weights for upper body strength training. This intoxicating trip of intense hills, spirited sprints and a cocktail of colourful sequences will fire up your core to sculpt and shape your back, arms, and shoulder muscles and get you revved for a Saturday night out!
hard *core* cycle flow (45 or 60 minutes)
A 40 minute ride followed by a 15 minute ab workout, where you will be challenged both mentally and physically, burning more calories than any other form of a cardio workout. A colourful trip through perfect circles of motion, as muscles tone and the heart pumps to incredible music and instruction. The core strength portion will be done off the bike--Bring your MAT
*heart throb* cycle flow (45 minutes)
A special endurance 45 minute ride that has a strong emphasis on heart rate technique while challenging both your body and mind. You will burn more calories than any other form of a cardio workout. Muscles will tone and the heart will pump to incredible music and instruction. Taught on a stationary bike, you will climb, sprint and soar, while clearing your thoughts. **Please bring Heart Rate Monitor to class if you have one, to observe your heart strength and levels!
power hour cycle flow (60 minutes)
A one hour ride where you will be challenged both mentally and physically, burning more calories than any other form of a cardio workout. A colourful trip through perfect circles of motion, as muscles tone and the heart pumps to incredible music and instruction. Taught on a stationary bike, you will climb, sprint and soar, while stilling the mind. This is a great class for those who want more minutes on the bike and who love to ride outside!
ride & pump cycle flow (45 minutes)
Take your flow to the next level by combining a traditional ride with exercises performed using light weights for upper body strength training. Fire up your core to sculpt and shape your back, arms, and shoulder muscles while cardio conditioning.
warrior cycle flow (45 minutes)
Bring your warrior spirit of vigor, courage and capabilities to engage in a high energy and physically challenging 25 minute ride focusing on interval cross-training with sprints and hills, pumping the heart-rate and body into that burn zone. Move to the mat for a 20 minute powerful, strength- building yogic practice, targeting arms, legs and core. This 45 minute commanding class will leave you feeling energized and ready to engage your warrior spirit in your life!
zone 8 ride ™ (48 or 64 minutes)
Created by Spynga. The zone 8 ride™ is a dynamic drill-oriented class that will give your body and mind the endorphin rush it craves, the total body strength conditioning & coordination it needs and the cardiovascular fitness you deserve. This high-intensity interval training combines short bursts of cycling phases with resistance training designed to target fat loss, build muscle and increase lung capacity. 6 zones. 8 minutes intervals. Countless results. Cycling Shoes and/or Running shoes required.