Ride Strong
20 minutes on the bike + 20 minutes of functional strength. Simple, sweaty, effective.

What it is:
A two-part session that pairs indoor cycling (cadence/resistance targets) with floor strength work using dumbbells, kettlebells, bands, bodyweight, and carries. Heart + muscle in one tidy hit

Perfect for:
Anyone who wants a balanced cardio + strength workout, and lifters who want conditioning without pounding the joints. Beginner-friendly with options every round.

What to expect (40 minutes):

Ride (20 min): mixed intervals and steady climbs with planned recovery.

Strong (20 min): 2–3 timed blocks (push/pull/core/carry); clean form, repeatable pace.

We scale everything:
Choose resistance on the bike; pick loads or bodyweight on the floor. Clear regressions for shoulders, knees, and lower back. Quality > speed.

Bring:
Water, small towel. Trainers or cycling