series currently in session
NEXT SERIES STARTS MARCH 10
REGISTRATION OPENS FEBRUARY 8
The Sixpack Sprint Series is six weeks of virtual sprint interval training and core strength classes, layered with laughter, support, connection, empowerment, and a little bit of… magic.
Don’t let the word “sprint” scare you! Many of us picture Olympic runners & immediately count ourselves out. A sprint means pushing your body to your max effort for a short burst, about 10-30 seconds long. For some, that’s an all-out run, for others, it’s a powerful incline walk, or a high intensity bike sprint.
No matter your fitness level, this series can work for you! I teach from the treadmill, but class can be followed from any cardio machine as well as outside!
The best part is that sprint interval training delivers massive physical & mental health benefits! It is a powerhouse method proven to burn fat, build strength, and rewire your brain for confidence & resilience.
Sprints are the heart of every series, but no two are the same because each series is built around a new empowering theme, with a fresh focus, new challenges & plenty of shenanigans! Since the beginning (1st series was May 2024!), this series has evolved into a full-on community… deeply supportive, fiercely accountable, and bonded by the intensity of sprinting together. (sometimes on an incline lol)
series DETAILS
SPRINT INTERVAL TRAINING CLASSES (40-45 minutes)
12 classes, stream live on Tuesdays & Fridays at 6:00am EST in a private Facebook group. Can’t make it live? Replays are available immediately after the live ends.
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 celebratory fun!
High energy dance music is turned up during sprint intervals &turned down during the recoveries where the comical interactive commentary takes over!
Classes remain up for 2 weeks after the series ends to replay any missed classes or repeat favorites.
Sprint Class Format (40-45 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)
CORE STRENGTH CLASSES (15 minutes)
12 classes, stream live on Tuesdays & Fridays at 7:00am EST in a private Facebook group. Can’t make it live? Replays are available immediately after the live ends.
15-minute classes, combination of mat-based & standing core exercises.
Dumbbells & ankle weights are used to increase the intensity (weights optional).
Classes remain up for 2 weeks after the series ends to replay any missed classes or repeat favorites.
STRETCHING & RECOVERY SESSIONS (10-15 minutes)
Weekly stretch & recovery sessions (10-15 minutes) posted every Tuesday.
Includes mat stretches, foam rolling, & trigger point ball work to boost performance & prevent injury.
All stretches focus on key muscle groups we activate during sprints.
Stretching videos remain in the group to access anytime even after the series ends.
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 & breathing tips & cues
Fuel tips before & after sprints
Tracking sheets to note your progress
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 (& where we get a lot of laughs along the way!)
FUN stuff!
Themed classes to match with your workout gear! (one of the most fun parts!) Each class is paired with an empowering theme, often reflected through a color, a print, sneaker choice, or whatever makes you feel confident! (Warning: side effects may include a strong urge to buy new workout gear.)
Bonus Live Hike Class held on a Sunday during the series at 7am EST.
Live Q&A sessions with experts in various fields (tied to the theme of the series) - Registered Dietitian, Certified Menopause Specialist & Professional Organizer are ones we have featured in the past!
Bonus challenges & inspiring content to keep you engaged & motivated in between classes.
Bring-a-Bestie Bonus: Earn 10% off a future series for every new person who signs up using your referral or if you gift the series to someone new. The discounts stack, example, refer 5 besties = 50% off!
COST
$75
Interest free payment plan options available with Klarna at checkout - split payments into four interest-free installments every two weeks or pay in full 30 days later.
series currently in session
NEXT SERIES STARTS MARCH 10
REGISTRATION OPENS FEBRUARY 8
not sure if this series is right for you?
Try my free trial class that I did live on my Facebook page, Lace up with Lindsay!
free trial class!
read reviews!
Read reviews from others who have taken the series! I am so grateful for almost 100 five star reviews!
faqs
Have a question? Check out frequently asked questions or feel free to reach out to me directly.
health benefits
Learn about all the physical & mental health benefits that come with sprint interval training!
physical benefits of sprints
Build & Preserve Lean Muscle
Reduce Visceral Fat
Increase Bone Density
Boost Metabolism
Increase Calorie Burn During & After Workout (EPOC)
Improve Cardiovascular Health
Increase VO2 Max
Build Endurance, Speed & Power
Balance Cortisol Levels
Improve Insulin Sensitivity
Enhance Sleep Quality
Stimulate HGH (human growth hormone), supporting muscle repair & recovery
mental benefits of sprints
Improve Cognitive Function
Clearer Thinking
Better Focus
Faster Processing
Stronger Memory
Improved Decision Making
Better Emotional Regulation
Boost Mood & Confidence
Reduce Anxiety & Stress
Build Mental Toughness
Protect against age-related cognitive decline
Feel Like a Badass
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