LES MILLS SPRINT is a 30-minute High-Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results.

It’s a quick and hard style of training that returns rapid results with minimum joint impact.

The short duration of a LES MILLS SPRINT workout will motivate you to push your physical and mental limits. It features bursts of intensity where you work as hard as possible, followed by periods of rest that prepare you for the next effort. The payoff is you will smash your fitness goals and burn calories for hours after each workout.



High-Intensity interval training (HIIT) on a bike

LES MILLS SPRINT is a 30-minute workout of high intensity, designed using an indoor bike to achieve fast results.


  • Build lean muscle and train your body to burn fat
  • Faster cardio results than with steady state training
  • Burn calories for hours after your workout
  • Short and intense – all done in 30 minutes

Just Getting started?

You don’t need to be a cyclist, but you will need some level of fitness for a LES MILLS SPRINT workout. Don’t be afraid to dial back in your first few sessions, and just get a feel for what it is all about. If you’re finding things tough slow your spinning down, reduce the load or sit up and rest. We recommend two HIIT workouts a week as part of a balanced training plan.

How many times a week should I do LES MILLS SPRINT?

LES MILLS SPRINT is designed to complement your training schedule. Doing a LES MILLS SPRINT workout twice a week will give you awesome results


LES MILLS SPRINT has been designed with science, safety and results front of mind. If you have any specific health concerns, check with your doctor before doing a LES MILLS SPRINT workout.

How fit do I need to be to do LES MILLS SPRINT?

This workout is designed to challenge your fitness. Exercise modifications allow everyone to push their individual limits.

Class Times

Tuesday and Thursday 12:15pm

Wednesday 9:00am

Thursday 4:45pm

What should I bring to the workout?

Wear your usual workout clothes and bring a water bottle, a towel and a big attitude. We’ll do the rest.

I’m pregnant. Can I still do LES MILLS SPRINT?

No, women are advised to reduce their exercise intensity during pregnancy so high-intensity interval training is not recommended. We suggest talking to your doctor if you have any more questions about exercising while pregnant.


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