The Upclub RIDE workouts
This is how we make you sweat
RIDE & RISE
Endurance meets power
50/50 bench-bike mix
RIDE & RISE combines the power of endurance and strength training in one energizing session. Half the workout takes place on the indoor bike, with climbs, races, and team challenges guided by your personal power zones — making it challenging yet doable for all levels. The other half happens on the floor or bench, using bodyweight and dumbbells to build strength, balance, and control. A fun, full-body workout that leaves you feeling empowered and ready to rise.
RIDE & RISE is available in two complementary Editions: A and B. Each Edition is a complete full-body workout, and together they provide even more variety. We recommend returning to one or both Editions regularly to build strength, refine your technique and track your progress over time. The current Edition is shown in the class schedule.
RIDE & RESTORE
Move, recover, reset
Bike & bench, low-impact flow
RIDE & RESTORE is a 45-minute hybrid workout designed to help you move, recover, and reset. Half the session takes place on the indoor bike at a steady, comfortable pace, guided by smooth, feel-good beats. The other half happens on and around the bench, with a mix of core work, mobility, and stretching to release tension and improve flexibility. A calmer, low-impact workout that helps you slow down, move better, and leave feeling restored and recharged.
FULL STRENGTH
Build strength. Move with purpose.
No rowing. No Cycling. Just strength.
FULL STRENGTH is a 50-minute full-body strength workout. After a short bike warm-up, it’s a complete focus on building strength on and around the bench. Every major muscle group is trained in one efficient session, while your coach guides you through every exercise, helps you choose the right weights, and ensures proper technique every step of the way. Train in a small group with motivating beats, a great flow, and plenty of personal attention. You’ll leave feeling stronger, accomplished, and energized—ready to take on the rest of your day.
RIDE & RACE
Team effort meets race intensity
Bike & bench in a switching duo format
RIDE & RACE is a high-energy 45-minute hybrid workout combining cycling and strength in a team-based race format. You’ll work in pairs (bring a friend or come solo, we’ll match you), switching between the bike and floor exercises while building distance together. While one teammate rides, the other completes strength work. Then you switch. The goal: cover as much distance as possible together. A fast-paced full-body workout built on teamwork, competition, and energy.
What is Upclub ROW & RIDE?
At Upclub, we pioneer true full-body workouts driven by energy, data, and team spirit. With both rowing and cycling, every class blends cardio and strength for maximum impact. Burn serious calories, activate almost every muscle, and train smarter without breaking your body.
🔥 Full-body cardio & strength
💪 Gamified, measurable workouts
💦 Sweat guaranteed
☘️ Low impact, joint-friendly
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