45 minute rides include a mix of flat roads, hills, and sprints, with adjustments to resistance. Rides will alternate between periods of high-intensity effort and lower-intensity recovery or active rest. Intervals can vary in duration and intensity, providing a cardiovascular challenge.

30 minute rides provide a quick and effective cardiovascular session, allowing individuals to prioritize their fitness without spending a significant amount of time. These classes often involve higher intensity levels, encouraging participants to push themselves harder during the limited timeframe. This can lead to increased calorie burn and cardiovascular benefits.

20 minute rides involve higher intensity levels, encouraging participants to push themselves harder during the limited timeframe which can lead to increased calorie burn and cardiovascular benefits. These classes are ideal as a quick warm-up, a high-intensity interval session, or as part of a broader workout plan that includes other forms of exercise.

10 minute rides typically focus on specific bike training modalities such as hill/climbing and speed work, and involves higher intensity levels, encouraging participants to push themselves harder during the limited timeframe.