30 minutes of indoor cycling which may include; hills, sprints, jumps, tabata. Ride profiles will vary. The cycle class will be immediately followed by 30 minutes of strength training. Each workout will vary depending on the ride profile of the day. and we will use a variety of equipment. Kettlebells, Med balls, TRX, etc. It's truly an awesome total body workout. Burn between 500-1000 calories depending on the ride profile.