SIGN UPS currently closed.

Sign ups for the Holiday Sprint Series are closed. The next series will begin on January 4th and signups will open mid December.

Six weeks of sprints, strength, and serious fun! The Holiday Edition is back... bigger & brighter, with more over-the-top festive themes than ever! Expect laughter, support, and the kind of accountability that keeps you showing up! Let’s sprint for our body, our mind, and our holiday sanity!!!

$75

DETAILS BELOW!

DETAILS

SPRINT INTERVAL TRAINING CLASSES (12 classes)

  • 12 classes, streamed live on Tuesdays and Fridays at 6:00am EST in a private Facebook group. Can’t make it live? Replays are available immediately.

  • Sprint classes taught on a treadmill but adaptable on any cardio machine (bike, rower, elliptical, etc) or outdoors.

  • For ALL FITNESS LEVELS because we all have our OWN max intensity & everything can be modified.

  • Every class has its own theme that is tied to an empowering message, educational topics or just some celebratory fun!

  • High energy dance music is turned up during sprint intervals and turned down during the recoveries where the comical interactive commentary takes over. We have fun!

  • Sprint Class Format (~45 minutes):

    • Dynamic Warm-up (~10 minutes)

    • Sprint Intervals: 10 rounds of 10-30 second sprints, each followed by 90 second recoveries (~20-25 minutes)

    • Cool Down Stretch (5 minutes on tread)

FULL BODY STRENGTH CLASSES! (12 classes)

  • Each sprint class is followed by a live 15-minute full body strength workout

  • Dumbbells and ankle weights are used to increase the intensity (weights optional)

STRETCHING & RECOVERY SESSIONS (6 sessions)

  • Weekly stretch & recovery sessions (10-15 minutes), posted every Tuesday

  • Includes mat stretches, foam rolling, and trigger point ball mobility work to boost performance and prevent injury

TIPS & TRAINING GUIDANCE

  • Guidance for injury prevention

  • How to safely mix sprints with strength training

  • How to incorporate sprints into a race training plan

  • Form and breathing tips & cues

  • Fuel tips before & after sprints

  • Learn all the physical & mental health benefits of sprint interval training

MAKE NEW BESTIES

  • Private Facebook Group is our safe space to post our workouts, encourage, motivate & hold each other accountable. (Also where we laugh our asses off.)

MORE FUN EXTRAS!

  • Bonus Live Hike Class

  • Bonus Sprints on the Bike Class (for those who follow class on the bike, this is helpful to translate my cues from the treadmill onto the bike)

  • Outfit & class theme coordination (one of the most fun parts!)

  • Live Q&A sessions with experts in various fields (tied to the theme of the series)

  • Tracking sheets to note your progress

WHEN & WHERE

  • First class is Tuesday, November 11th and last class is Friday, December 19th

  • Ability to replay all classes through Sunday, January 4th (that’s an extra 2 weeks to replay any classes you may miss throughout the series or just to replay any of your favorites)

  • Classes stream from private Facebook group titled SIXPACK SPRINT SERIES - 2ND ANNUAL HOLIDAY EDITION

  • You must request to join the Facebook group and will be accepted in once I open the group. The link to the Facebook group is above and will also be in your order confirmation email. *At checkout you will be asked to provide your Facebook profile name. If your Facebook profile name is different than the name you use to place the order, it is especially important that you fill this out correctly as your order name will be cross referenced to your Facebook profile name.

benefits of sprints

  • Enhances Fat Burning

  • Builds Muscle

  • Increases Calorie Burn, “Afterburn Effect”

  • Builds Speed & Power

  • Improves Endurance & VO2 Max

  • Improves Running Form & Stride Efficiency

  • Improves Cardiovascular Health

  • Increases Metabolism

  • Increases Energy & Vitality

  • Relieves Stress

  • Enhances Mental Stamina

  • Builds Mental Toughness

  • Improves Insulin Sensitivity

  • Time-Efficient

  • Better Sleep

  • Improved Bone Density

  • Feel Like a Badass

benefits of sprints during perimenopause & menopause

  • Reduces Visceral Fat

  • Helps Maintain Muscle Mass

  • Improves Bone Density

  • Boosts Metabolism

  • Improves Insulin Sensitivity

  • Balances Cortisol Levels

  • Promoted Cardiovascular Health

  • Boosts Mood & Reduces Anxiety

  • Enhances Sleep Quality

frequently asked questions

⚡️ CAN I DO THIS SERIES IF I DON’T HAVE A TREADMILL & RUN OUTSIDE?

Absolutely! Many people follow the class outside and actually prefer it. Sprinting in the fresh air and open space can feel especially liberating and empowering! In the group I share tips on how to safely follow the class outside.

⚡️ CAN I TAKE THIS CLASS FROM A BIKE OR ELLIPTICAL?

Yes! You can sprint (pushing yourself to max effort for very short periods of time) from your bike or elliptical and reap many of the benefits without the high impact.

⚡️ CAN I DO THIS SERIES IF I’M NOT A “RUNNER”?

Whatever definition of “runner” you have in your head, the answer to this question is always yes. These classes are more about pushing out of our comfort zones and getting in that max zone for only 10-30 seconds at a time. I promise, sprinting is fun. You may actually finish the series and call yourself a “runner”.

⚡️ DO YOU NEED TO BE ABLE TO GO SUPER FAST?

No, you just need to push yourself to YOUR max speed. No matter our fitness level, we all have a max speed that will get us in our anaerobic zone. What that looks like will be different for everyone but the benefits that come with doing that will be the same.

⚡️ IS THIS SERIES BENEFICIAL FOR ME IF I AM TRAINING FOR A RACE?

Absolutely! Sprints improve your running economy, your lactate threshold and your VO2 max! What the heck does that all mean? They improve your ability to hold a faster pace for a longer period of time without feeling fatigued. Sprinting has benefits to your running performance that you cannot get from slower paced running.

⚡️ WHAT IF I CAN’T ATTEND THE LIVE CLASSES?

All the classes are available to watch on replay if you are unable to attend the live class. All the classes are saved in the Guides section in the Facebook group as well as pinned to the featured section of the group.

⚡️ HOW LONG WILL I HAVE ACCESS OF THE CLASSES TO REPLAY?

Classes remain available for replay in the group for 2 extra weeks after the last week of the series.

⚡️ WHAT IF MY TREADMILL TAKES A LONG TIME TO BUILD UP & SLOW DOWN IN SPEED?

For each sprint, I add on an extra 25 seconds for you to gradually build up speed, so you can hit your target pace right at the start of the sprint interval.

⚡️ HAVE ANOTHER QUESTION?

Email me at laceupwithlindsay@gmail.com