LES MILLS SPRINT
30-Minute High-Intensity Interval Cycling
What is LES MILLS SPRINT?
LES MILLS SPRINT is a 30-minute high-intensity interval training (HIIT) workout on a stationary bike. Short bursts of intense effort alternate with recovery periods to push your body into the anaerobic zone, rapidly improving cardiovascular fitness and burning maximum calories. If you’re short on time but want massive results, SPRINT delivers.
Why Choose SPRINT?
⏱️ Only 30 Minutes
The perfect workout for busy schedules. Get in, work hard, get out. Lunch break workouts have never been more effective.
🔥 Maximum Afterburn
HIIT creates EPOC – your body burns calories for hours after class. The short bursts trigger metabolic adaptations that steady-state cardio cannot match.
❤️ Rapid Fitness Gains
Research shows HIIT improves VO2 max faster than traditional endurance training. Build cardiovascular fitness in record time.
💪 Low Impact
Cycling is joint-friendly while still delivering brutal intensity. Perfect for those who want HIIT benefits without running or jumping.
🦵 Leg Power
High-resistance intervals build powerful quads, hamstrings, and glutes. Develop leg strength alongside cardiovascular fitness.
🎯 Mental Challenge
SPRINT tests your mental limits. Pushing through intense efforts builds mental toughness that transfers to all areas of life.
The Science of SPRINT
How HIIT Cycling Works
SPRINT uses scientifically-designed intervals that push you into the anaerobic zone (85-100% max heart rate), then allow recovery before the next effort. This repeated stress-adaptation cycle creates powerful physiological changes.
Anaerobic Threshold
SPRINT trains your body to work harder before hitting the “wall.” Your anaerobic threshold increases, allowing sustained effort at higher intensities.
EPOC (Afterburn)
Excess Post-Exercise Oxygen Consumption means elevated calorie burn for up to 48 hours after class. Your body works to restore homeostasis.
Mitochondrial Density
HIIT increases the number of mitochondria (cellular powerhouses) in muscle cells. More mitochondria = more energy production capacity.
Fast-Twitch Recruitment
Explosive efforts engage fast-twitch muscle fibers that steady-state cardio ignores. Build power and sprint capacity.
Class Structure
Each SPRINT class follows a strategic interval pattern:
Warm-Up (4-5 min)
Progressive intensity building to prepare for efforts. Leg spin, gradually increasing resistance. Heart rate rises steadily.
Sprint Block 1 (6-7 min)
Short, intense efforts (20-40 seconds) with recovery. Push hard, recover, repeat. Heart rate spikes then drops.
Active Recovery (2-3 min)
Light spinning to partially recover while maintaining elevated heart rate. Prepare for next intensity block.
Sprint Block 2 (6-7 min)
Another round of high-intensity intervals. Longer efforts or increased resistance. Peak challenge zone.
Final Push (4-5 min)
Last all-out efforts. Empty the tank. Maximum intensity before cool-down. This is where results are made.
Cool-Down (3-4 min)
Gradual intensity reduction. Light spinning and stretching. Heart rate returns toward resting levels.
SPRINT vs. RPM
Both Are Cycling – Different Approaches
| Aspect | RPM | SPRINT |
|---|---|---|
| Duration | 45 minutes | 30 minutes |
| Format | Varied terrain simulation | HIIT intervals |
| Intensity | Moderate to high (sustained) | Very high (short bursts) |
| Recovery | Minimal rest periods | Structured rest between efforts |
| Goal | Endurance, cardio fitness | Speed, power, afterburn |
| Calories | 400-600 during class | 300-450 + significant afterburn |
Choose based on goals and time: RPM for endurance building and longer sessions. SPRINT for time-efficient HIIT and maximum afterburn. Both are excellent cycling workouts.
Benefits of SPRINT
Physical Benefits
- Improved VO2 Max: Research shows 6 weeks of HIIT increases VO2 max by up to 15%
- Enhanced Fat Loss: HIIT burns 25-30% more calories than steady-state cardio (including afterburn)
- Increased Power: Sprint intervals develop fast-twitch muscle fibers and explosive capacity
- Better Insulin Sensitivity: HIIT improves how your body handles glucose
- Cardiovascular Health: Lower resting heart rate, improved heart efficiency
- Leg Strength: Heavy resistance intervals build muscular endurance and power
Practical Benefits
- Time Efficiency: Complete workout in 30 minutes including warm-up and cool-down
- Schedule Flexibility: Fits into lunch breaks or busy mornings
- Low Impact: All cycling benefits without joint stress
- Weather Independent: Train indoors regardless of conditions
- Mental Boost: Endorphin rush and sense of accomplishment
Who is SPRINT For?
✅ Perfect For
- Time-pressed individuals
- Those who enjoy intense challenges
- People wanting maximum afterburn
- Athletes seeking speed/power improvements
- Those bored by steady-state cardio
- Anyone with base fitness wanting more
⚠️ Consider RPM First If
- You’re new to indoor cycling
- You have cardiovascular conditions (consult doctor)
- You’re recovering from illness
- You prefer longer, sustained efforts
- You need lower-intensity options
⚠️ Intensity Warning: SPRINT is genuinely hard. The intervals push you to near-maximum effort. If you’re new to exercise, build base fitness with RPM or other classes first. SPRINT rewards those with existing cardiovascular conditioning.
How Often to SPRINT
Recovery Matters
HIIT creates significant stress that requires recovery:
- Maximum: 2-3 SPRINT sessions per week
- Allow: At least 48 hours between HIIT sessions
- Balance: Combine with lower-intensity training on other days
- Listen: Take extra rest if feeling fatigued or performance drops
Sample Weekly Schedule:
- Monday: SPRINT
- Tuesday: BODYBALANCE or strength training
- Wednesday: RPM (moderate effort)
- Thursday: SPRINT
- Friday: BODYPUMP
- Saturday: Light activity or rest
- Sunday: Rest or easy cycling
“I used to think I needed an hour for a ‘real’ workout. SPRINT proved me wrong. 30 minutes of this class does more for my fitness than any hour-long session I’ve tried. My endurance has skyrocketed and I’ve dropped two pant sizes.”
— Nicole D., SPRINT Regular
Frequently Asked Questions
Q: How hard should the intervals be?
A: During work intervals, aim for 85-95% of maximum effort – you should struggle to speak. Recovery periods should allow partial (not complete) recovery. Heart rate should spike then drop repeatedly.
Q: Can beginners do SPRINT?
A: SPRINT is challenging. Beginners should build base fitness with RPM first. Once you can complete 45 minutes of RPM comfortably, try SPRINT with conservative intensity.
Q: Why only 30 minutes?
A: True HIIT cannot be sustained longer. If you can easily do 60 minutes of “HIIT,” you’re not working hard enough. Quality over quantity – 30 minutes done right is enough.
Q: Will SPRINT help me lose weight?
A: SPRINT is excellent for fat loss due to high calorie burn and significant afterburn. Combined with proper nutrition, it’s one of the most effective weight loss methods.
Q: How does SPRINT compare to GRIT?
A: Both are 30-minute HIIT. SPRINT uses stationary bikes exclusively. GRIT uses bodyweight, weights, and step. Choose based on equipment preference and joint considerations.
Q: My legs burn during intervals. Is that normal?
A: Yes! Lactic acid buildup during intense efforts causes the burn. This discomfort is temporary and means you’re working at the right intensity.
30 Minutes. Maximum Impact.
No time for excuses. SPRINT delivers elite-level fitness in half an hour.
Push. Recover. Repeat. Transform.