Push Against Resistance

SoulCycle

What it is: This is probably the best known indoor cycling program, at least to a millennial crowd looking to combine a mantra-heavy spiritual awakening with a serious sweat. And SoulCycle instructor Kym Perfetto says it’s a legitimate sweat session: The 45-minute classes include several intervals to push limits in a short amount of time. “People looking for a killer cardio workout set to a great playlist will love it,” Perfetto says. “Riders walk away not only soaked in sweat but with a renewed commitment to their goals.”

Who it’s best for: Cyclists looking to improve their cadence, since the class focuses on a whole lot of spinning.

Find out more: soul-cycle.com

Equinox cycling class

Equinox “The Pursuit” and Studio Cycling

What it is: In terms of the studio cycling world, Chicago-based Equinox instructor Michael Wollpert is one of the best-known professionals in the business. A typical class starts with a quick bike fit and intro. Wollpert says class is then typically broken into two or three stages, not including warmup and cooldown. The stages are designed to mimic specific types of terrain and ride styles. You can also track your progress on their built-in computers, so if you haven’t invested in a fancy cycling computer, you can use theirs. Wollpert’s best spin advice: Get to class early for a bike fit to get the most out of your ride.

Who it’s best for: Cyclists looking for a workout that will translate to their usual outdoor terrain.

Find out more: equinox.com

Flywheel indoor cycling class

Flywheel

What it is: Want to go hard but pressed for time? Flywheel’s Fly 45 is for you. “You can expect 45 minutes of high intensity interval training, alternating between periods of high-intensity effort, balanced with low-intensity recovery,” says Flywheel lead instructor Kara Bocchi. “Each ride is designed with a vast diversity of moderate hills, heavy hills, jogs, flat roads, and races. Within the ride, we also have a toning section for upper-body.” That means cyclists can actually get in some upper body muscle-building while still training for the aerobic and anaerobic demands of cycling. If you’re hitting a class for the first time, Bocchi suggests that you let your instructor know that it’s your first ride. They’re happy to help with bike setup and explain how the Flywheel bike differs from your gravel grinder bike hanging in the garage.

Who it’s best for: The time-crunched cyclist who wants a fast, intense workout with some upper-body work on the side.

Find out more: flywheelsports.com