Get FIT! Stay STRONG! Be HAPPY! 30 min Indoor Cycling Class

Get FIT! Stay STRONG! Be HAPPY! 30 min Indoor Cycling Class

Get your May Calendar here! 🗓️
Cycling ONLY:
Cycling + Strength:

Train with me to get strong, fit, and live YOUR BEST LIFE!!! We are going to build a strong, mind, and body! The goal of this ride is to push to new heights so you can improve in areas other than just calorie burn.

Some of my goals, when I get on the bike, are to train to be the strongest version of myself, increase my mental muscle to discipline myself to push to new levels, and get those after-workout happy feels, plus I always get my best ideas during a tough ride! What is your goal? Let me know in the comments!

IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated.

SIGN UP for the FREE Bike & Bells program here!!

I may have gotten a little carried away with that takeout order, but my oh my, IT WAS FUN!!! This ride definitely brings speed and boosts energy!!! This TEAM SPRINT ride will increase your cardio endurance and leave you feeling ALIVE!!!!

Need a longer WARM-UP?

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0:00 – 2:23 WARM UP | Ain’t Seen Nothin’ by Paper Kings
2:24 – 5:41 CLIMBS | Do What I Like by Queen Jasira
5:42 – 7:46 ROLLING HILLS | The Reason by Ben Fox
7:47 – 10:36 JUMPS | Big Time by City Wolf
10:37 – 13:00 INVERTED SPRINTS | Don’t Let Go by S.O.
13:01 – 16:10 JOGGING SPEED | Better Run by Captain Joz
16:11 – 19:35 CLIMBS | Born Ready by Sweetleaf
19:36 – 22:19 SPRINTS | Search by NM
22:20 – 24:52 TRIO | Keep It Movin’ by Midnight Riot
24:53 – 28:16 SPEED OVER SADDLE | The Assault by ADIEAUX
28:17 – 30:25 COOL DOWN | Feelin’ Good by Brian Brown

Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!

🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury as a result of any information provided.



  1. Farrah Hope ASMR on April 25, 2023 at 8:36 am

    Great ride!! It was tough but awesome!! ❤

  2. ChlioJane on April 25, 2023 at 8:36 am

    The music in this workout is INSANE good! Really got me pushing my limits after a looong workday 🚴🏻‍♀️

  3. Mayra Cantu on April 25, 2023 at 8:36 am

    My goal is to be stronger and leaner. Thanks for doing this :))

  4. Leaann Tipton on April 25, 2023 at 8:36 am

    Great ride for this Monday morning! Such a fun challenge. Just wanting to get stronger and live a healthy life!!

  5. Aundrea Lamb on April 25, 2023 at 8:38 am

    That was great!! 🎉

  6. Ariana B on April 25, 2023 at 8:39 am

    I’m 33 and I got a blood disorder called ET. My goal is to keep active , right now I have no symptoms of the disease, I hope I can have a long life without it catching up with me. Being on the bike and pushing through your wokouts makes me feel like I got this.

  7. Carol Childers on April 25, 2023 at 8:40 am


  8. Tânia Pereira on April 25, 2023 at 8:41 am

    My god. What was that? ⚰️💀🥵
    That definitely kicked my butt😅

  9. egratz1 on April 25, 2023 at 8:42 am

    This ride was awesome! My goal is to be stronger mentally and physically and to drop 30 pounds. Your words of encouragement and workouts are what is going to get me there. I can’t wait for the May calendar. Let’s do this.❤️

  10. Eva Lau on April 25, 2023 at 8:43 am

    Thank you team KCF! What a great ride for a Monday blast. Favorite song was Keep It moving by Midnight Riot!

  11. Ariana B on April 25, 2023 at 8:44 am


  12. Jennifer F. on April 25, 2023 at 8:44 am

    I ❤ teen angst Stella!!!

  13. Emma Major on April 25, 2023 at 8:45 am

    That was great – we really pushed it and had another sweatfest! You are pushing us to give our best and give us great motivation. Go Team! Thanks.

  14. cheryl hackett on April 25, 2023 at 8:48 am

    Awesome ride Kc. I really loved the Assault song at the end. Soooo empowering. Got off the bike feeling on top of the world. ❤

  15. Star Chang on April 25, 2023 at 8:53 am

    Haven’t missed a workout in 2023, thank you for keeping me addicted to working out 💪🏻

  16. GK on April 25, 2023 at 8:53 am

    Just finished ! Sweaty and Energized ❤

  17. carol sturgill on April 25, 2023 at 8:56 am

    Amazingly different ride “ loved it. Thank you thank you

  18. Hillary Pegrum on April 25, 2023 at 8:56 am

    These rides are getting tougher! Thank you for being such a great coach!! I am so much stronger now than I was when I started my journey, and that is my goal. To be stronger and healthier.♥

  19. 💰 Make $685 Daily on April 25, 2023 at 8:58 am

    "If you want to achieve excellence, you can get there today. As of this second, quit doing less-than-excellent work." -Thomas J. Watson

  20. Laura Beck on April 25, 2023 at 8:59 am

    I was looking for a challenge this morning, and I found it right here!!! Strength, power and speed with Rolling Hills, Climbs, Over the Saddles, Jumps, sprints and inverted sprints…F.A.N.T.A.S.T.I.C. 🚴‍♀️💥🔥💯🙌🙌!!!!! Great ride!!!!! 🎉🎉🎉🎉🎉!

  21. matty sam on April 25, 2023 at 9:00 am

    Loving this! So motivating, inspiring and really increases energy and happiness. Lost pounds and toned some jiggly already so not going to stop now. Thank you

  22. Fiona Mack on April 25, 2023 at 9:00 am

    Just getting back into a rhythm with my training and this was a great one to get me over my 20 minute brick wall!!! 🙌🏻 🙌🏻🙌🏻

  23. Carrie Lauzon on April 25, 2023 at 9:00 am

    My goal is balance. I constantly strive to find it. In my home and work life, and in my training. I believe in trying my best each day, but that sometimes leaves me feeling overdrawn.
    Thank you for today’s workout, when I definitely needed a good training session to help restore balance.

  24. Megan Hermansen on April 25, 2023 at 9:01 am

    Monday rides are my FAVORITE!!!!

  25. Teresa Diaz on April 25, 2023 at 9:01 am

    First time riding in the shimano shoes! Let me tell you that was 100% more intense then using regular shoes 🥵 definitely recommend getting a pair 😅

  26. Julie Wood on April 25, 2023 at 9:01 am

    Love this one!! I was able to push during the pushes, but no 60sec sprints to be seen 🙌🏼🤩#teamclimb lol

  27. Lyndsay Hamilton on April 25, 2023 at 9:02 am

    There is nothing more accomplishing than completing one of these workouts. You’re so encouraging and make working out fun. Thank you!

  28. Caroline Moore on April 25, 2023 at 9:03 am

    Woohoo! I am back to my pre-illnesses resistance 😸 it seems like ages ago when I was thinking I needed a new bike as I was reaching the maximum resistance, and I never thought I would get there again. THANK YOU SOOOO MUCH for helping me to get there ❤. My goal on the bike is to get better in 2nd position (and to work on my core to be able to support this). My overall goal is to be strong in body and mind as I move closer to 60. You are awesome 🤩 thank you!

  29. Jan Country Girl on April 25, 2023 at 9:04 am

    Just what I needed today. Keep them coming. Appreciate you.

  30. Ikue Milliken on April 25, 2023 at 9:13 am

    What time and time zone do you usually do your member’s only live streams?

  31. Katarzyna Rogińska Święcka on April 25, 2023 at 9:13 am


  32. Sonia Sarfati on April 25, 2023 at 9:15 am

    That last working song… I won’t say more. My goal? To stop panting like an old locomotive.

  33. FitBlend with Jen on April 25, 2023 at 9:16 am

    Great workout as always!

  34. Karla C on April 25, 2023 at 9:17 am

    God damn those jog speed were really hard I swear, I almost cried a little HA! But everything is okay

    Also, the song for the speed over saddled was really cool, I felt like a main character cycling all the way to the top of a mountain

    Also my goal is to simply enjoy these workouts and finish the year with a greater resistance.

    Thanks for another amazing workout. 🤍

  35. Amanda Reeder on April 25, 2023 at 9:17 am

    Wow!! Sooooooo sweaty

  36. Nafeezah Hawthorne on April 25, 2023 at 9:20 am

    Definitely a different workout. Thank you for challenging us.😅🤣

  37. Apple Pryor on April 25, 2023 at 9:20 am

    Favorited! Cameo appearances from Kaleigh is so awesome! Love them! Keep it up! Graphics and FX so charged! Flipping in sync with the music! Go Jason! Thank you! This ride punched Monday straight in the face! The rhythm and beats were so on point! “The Assault?!” Whole New Level! Bravo Kaleigh! Thoroughly enjoyed this ride after studying! Dancing on the bike the whole time! Yes! Hold tight Don’t Let Go! Aye!

  38. Hilda Travels on April 25, 2023 at 9:21 am

    this one was amazing ! thank you

  39. Grace Gusler on April 25, 2023 at 9:23 am

    What a great ride to test out my new shimano pedals and shoes! Love the challenge in this workout!

  40. Megan in Calgary on April 25, 2023 at 9:24 am

    Well, that was a SWEAT FEST! Great message, thanks for the focus on challenge and what I’m working for – on and off the bike. Great start to the week. Thanks!

  41. Joanie Veitch on April 25, 2023 at 9:27 am

    My goal is to stay strong–physically, mentally and emotionally–so I can meet life’s challenges.Doing these workouts for the past two years has been one of the best things I could ever have done to meet that goal and help me climb those mountains. Thank you Kaleigh and Jason, and the furry guys!

  42. Rachel Friedman on April 25, 2023 at 9:29 am

    Hooray for new Monday rides that rock!! And a May calendar – consistency is the key word! Thanks Kaleigh!

  43. Amy Freeman on April 25, 2023 at 9:29 am

    Loved this ride! Great music too!

  44. Sanne Jansen on April 25, 2023 at 9:30 am

    My goal is to run a 10K race in june, your workouts help me to build endurance, confidence, strength and also makes me have a lot of fun working out! This one was super tough, but super fun! Thank you 🙂

  45. Sylvia M B on April 25, 2023 at 9:31 am

    4/24/23: Rican Captain’s Log: On this April Fool’s Day Calendar Madness, as @nancygould3849 said… "Sweat fest!" for sure! I am also doing this with a sore throat that makes me sound like a phone operator of that "kind!", LMAO!And as always, thank you so, SOOOOOO much for this one! The weather is supposed to improve this week so I may take the cycling workouts outdoors to kickstart my cycling season! We shall see! #KCIsTheBestWorkoutPartnerEver

  46. Julie Clark on April 25, 2023 at 9:31 am

    Wow! So good! Perfect after the controlled chaos of a classroom of 7 yr. Olds.
    I can push to a max of 11 now on hills when I’m 3rd. Whoop whoop.

  47. Melissa G. on April 25, 2023 at 9:31 am

    This was a powerful ride!! My goal is to stay consistent for my overall physical, mental, and emotional health. These workouts are inspiring and make me realize I can do hard things! When I complete that on the bike I know I can complete that as a wife and mom! I want my kids to see me working out to promote my overall health…not just how I look in a bathing suit! Thank you KCF for all your motivation 😘🥰💜💜

  48. Lorean Roman on April 25, 2023 at 9:32 am

    This hurt so good!