Heavy Mileage

Heavy Mileage

April 22, 2024

Put the pedals to the metal in this interval-based Remixed Ride workout. Rack up some major mileage through dedicated rounds of competitive cardio endurance on the bike, then dismount and kick it up a notch by adding upper body weight work into the mix off the bike. Weighted rounds are performed off the bike for maximum performance. Clip in to take on this challenge, and get ready for some Heavy Mileage 

Why Try Heavy Mileage?  

HIIT The Road is an inclusive, interactive cycling experience honoring the principles of outdoor cycling training your legs and core. High Intensity Interval Training HIIT delivers the quickest fitness results for your heart and lungs in this cardiovascular training session. Crunch Instructors are the best DJs so prepare for some high vibe music and rhythm.  HIIT The Road is low impact, so save your joints and saddle up! 

people in Ride class


What Is Heavy Mileage Like? 

Saddle up for a perfect pairing of cycling and strength! This interval-based cycling class uses timed work efforts to produce maximum mileage by encouraging participants to meet or beat their mileage in each round of work, followed by strength work off the bike.  

Who Are Heavy Mileage Classes Best For? 

All fitness levels from beginners to cyclist pros benefit from Heavy Mileage. Since you control your resistance and cadence(speed), you are also in charge of your intensity. Heavy Mileage dedicated intervals will have you seeing your progress in your metrics as you ride! Find your Ride or Die and bring them to experience it together! 

Is Heavy Mileage a Good Workout? 

Low impact but not low intensity, cycling offers so many great results for your body on the bike: 

  • HIIT Training Benefits. High-Intensity Interval Training delivers some of the quickest fitness results of all training styles and is a foundational element of all formats of the Crunch Ride program. The built-in recovery allows athletes to attack repeated work segments with the same or higher intensity each time. This leads to increased fat burning and lowers insulin resistance.  
  • Cardiovascular Benefits. Because the heart rate remains elevated even during the recovery aspects of HIIT training, participants’ hearts get a workout! This leads to a lower resting heart rate and higherVO2max, better lung capacity. 
  • Strength Benefits. Legs get a great workout during The Ride, obviously, but so does the core, from stabilizing the body while standing to keeping good overall riding posture. This core strength improves overall balance and coordination as well.  
  • Joint Benefits. Cycling is one of the best low-impact exercise options for fitness fanatics trying to stay healthy while being kind to their hips, knees, and ankles.  
  • Safety Benefits. Indoor cycling can provide all the training benefits of outdoor cycling without risk of crash injuries 

How Difficult is Heavy Mileage? 

Get on a bike and ride! You are in control of your resistance and speed, so you control the level of difficulty. Hard, Harder and Hardest options will be provided during Heavy Mileage. All fitness levels are welcome! 

people in Ride class


How Long Is Each Class? 

Heavy Mileage is a 45-minute cardiovascular workout incorporating pure athletic interval training, measuring mileage and upper body strength training set to motivating music. 

What Should I Wear? 

Come ready to play. Typically, people wear sweat wicking clothing that will offer ample coverage and will stay put and allow you to move with ease throughout the range of exercises on the bike.  Bike shorts may make cycling more comfortable for you.  

SPD Clip Cycling Shoes or Cross training Gym Shoes.  Comfortable shoes that offer support and stability as you move and balance during class.  Clip- in cycling shoes improve the cycling experience but are not necessary. 

What do I need to Bring? 

Hydrate, my friend! Make sure you have plenty of water with you.  Heart rate monitors are helpful to track your heart rate during the intervals and measure your progress. Also, pop a towel in your gym bag to catch your sweat, as you will be dripping and glistening. Most importantly, bring a great attitude and smile to share.  

What Types of Ride Classes Are Available?

 HIIT The Road 

Get your Ride “tuned” up and turned up! HIIT THE ROAD features a fun, festive party atmosphere, providing a phenomenal workout to super hot music! Bass beats literally drive the RPM (revolutions per minute) or pace set during the work effort. HIIT THE ROAD features dedicated work-to-rest ratios, utilizing Crunch’s signature three-stage progression. Triple the fun and true interval training at its best. 

Let The Beat Drop.

Take it to the CLUB and let your feet sync with the beat as we turn up the volume and get lost in the rhythm of the ride.  Your heart rate will be pumping to the bumpin’ tunes as our skilled RIDE coaches lead you through a results-driven cycle class using the power of high-energy music to drive your performance. 

No Judgements, No Limits: The Ultimate Ride.

Break through barriers, smash goals and torch calories in this signature ride that pushes your power to the max. Embodying our No Judgements, No Limits motto this ride class focuses utilization of the console to push increasing power numbers in a no limits, no holds barred ride class that will deliver the ultimate results. 


Ride Yogi Ride.

Perfect for people who want it all, this spin and yoga combo session gets your heart pumping and limbers you up all in one session. 

The Ride  

Put the pedals to the metal in this fast-paced workout taught on a stationary bike. You’ll climb, sprint, and train to incredible music and extraordinary instruction. 

Find a Heavy Mileage Class at a Crunch Near You  

If you’re looking to become a strong, fat burning  machine, then Heavy Mileage is the absolute right choice for you! Click here to find this class at a Crunch near you!

Not a Crunch Member Yet? Join Or Start Your Free Trial!  

Get back in the saddle and come to Heavy Mileage and other fiercely fun Ride classes only available at Crunch, make sure you sign up in the app to take a class today!  Not a member yet?  Click here for a Get your free trial gym pass and give Slow Burn or one of our other strength classes a try to see if you and Crunch are made for each other!

Already convinced that Crunch is for you? Start your new gym membership here