The important parts of every workout

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WARM UP

Ranging in length, the warm-up for each video is designed to get you ready for the hard work to come. It’s also when the full storyline for the workout is revealed, so pay close attention.

MAIN SET

The crux of the workout. This is where the true Suffering begins; each workout has been carefully crafted to deliver maximum gains, so it’s vital that you pay close attention to the perceived effort shown on screen. You’ll need to rest appropriately in order to hit the inevitable max efforts!

COOL DOWN

Each video features a 3 to 4 minute cool down segment, where we suggest you spin your legs over in a light gear, at an easy cadence (around 80 RPM). You may want to stretch or do some yoga afterward - we'll leave that up to you!

 

N.B.: PROPER BALANCE BETWEEN HARD WORK AND RECOVERY

To get the most out of HIIT workouts, periods of high-intensity must be balanced with periods of recovery. Every one of our workouts has this balance built in. Riders used to ‘traditional’ spin classes may find that Sufferfest sessions spend more time at lower effort levels than they are used to, but that they are able to hit higher power levels thanks to that recovery.

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