45 min in length (including a warm-up and cool-down) with a focus on tempo, timing and rhythm. All of the hand and body positions are used to keep the classes fast paced and invigorating from start to finish. These interval classes are the basis of the classes typically taught at QUAD, taking riders through easy, medium and intense energy output levels. QUAD instructors are those that have the courage and talent to embrace new techniques and styles of music and programs, evolving as the QUAD riders improve.