Total Body Interval Training

This intense interval training workout combines sprints, hills and endurance training on the bike with functional and plyometric movement off the bike. The result is a one-stop shop for a total body workout that combines total body strength movements with intense cardio trained intervals. 

  • Level: All
  • Drop-in class
  • No registration required
  • Ages 13+ may attend unaccompanied by an adult

A Typical Class

Classes are held in the cycling studio where powerful music creates an energized atmosphere. Class starts with a warm-up on the bike. Then, the class is split in two. Half of the participants will interval train on the stationary bike to boost cardio endurance, while the other half perform functional exercises off the bike to improve muscle strength and endurance.


  • Strengthen the heart and lungs
  • Burn calories and promotes weight loss
  • Raise overall fitness level
  • Improve strength and stamina
  • Improve muscular strength and endurance
  • Improve core stability

Tips + Preparation

  • New to class? Arrive 10 minutes early so our instructor properly fit you on a bike with the correct settings
  • No bike riding experience needed

Equipment Needed

  • Stationary bikes
  • Any additional equipment needed to perform various exercises off the bike
  • The Y provides all equipment for this class

Attire and What to Bring

  • Come to class dressed and ready to move your body
  • Wear loose-fitting, functional workout clothing made of breathable material to allow air flow
  • Proper gym shoes (cycling shoes are NOT recommended for this workout)
  • Water bottle
  • Sweat towel (available at the Welcome Desk)