Les Mills Sprint with Igor Angélico is the kind of class that makes you ask a ridiculous question mid ride: why do I love something that beats me up every single time, and why do I keep coming back for more? 
This week I jumped into Sprint 36 with him, and it hurt early. Heavy resistance, fast changes, legs on fire, and that feeling that the bike is testing your will, not just your fitness.
In this post I’m breaking down what the session actually felt like, how the intensity ramps up, the moment Igor pushed me to add more resistance, and why Sprint is a different kind of suffering compared to RPM. If you’re curious whether Sprint is for you, or you want to know what to expect before your first class, this one will save you a few surprises.
Quick Verdict
- Intensity (1 to 10): 10
- Good for: serious leg burn and lower body conditioning (glutes, quads, calves), cardio endurance, lactate tolerance, mental toughness, anyone who likes music driven workouts with clear structure and fast pacing, people who want a hard session that feels organised from start to finish
- My after class mood: buzzing and proud, completely drained in the best way
Class Snapshot
- Duration: 30 minutes
- Format: interval based indoor cycling with repeated blocks of speed, climbs and power surges, short recoveries, constant cadence cues and resistance changes, that classic Sprint build where your legs start bargaining early and the music keeps you moving
- Equipment: Sprint bike, towel, water bottle, supportive training shoes or cycling shoes (optional)
- Instructor style: Igor Angélico is sharp, energetic and very engaging. His cues are clear, his timing is tight, and he pushes you to commit when you’re tempted to play it safe. He’s also great at making the room feel locked in together, even when everyone is suffering
- My focus today: stay consistent through the hard intervals, add resistance when it mattered, keep my legs turning even when I wanted to back off, and actually use the recoveries properly so I could hit the next effort strong
- Injury notes: no injuries, just classic Sprint aftermath, heavy legs, deep fatigue, and that satisfied feeling that you gave everything you had
How SPRINT with Igor Angélico pushed my limits
OMG! How can I love something that beats me up every time… and the weird thing is: I keep coming back for more? 
I still haven’t been able to start training for the zombie apocalypse 
: no Body Combat (work 
) and no running (the rain!!! 
– way too much today… Uh-uh! ).
With that in mind, I decided to go to Sprint with Igor Angélico. This week, I’ll be doing four classes with him, and I LOVE IT! 
As usual, we were greeted with his joyful energy, and we got started.
Today, he brought us Sprint 36. Why do they even call it a warm-up? 
Good GOD! Sprint is something else! It hurts from the very beginning.
One thing I love about this class is the speed. But it’s different from RPM. We start with a lot of resistance, and once we release it, the legs just fly! So much that I start questioning if I took off too much resistance. It’s incredible! But after a while, I realize that it’s not too light—because I can feel my legs BURNING!
And then came that moment when Igor left his bike and decided to motivate us to push a little harder . The fear is real, people! 
When he looked at me and said:
“I believe in you, Suzi! You can add more resistance… 
”
I immediately thought: “I know you believe in me… but the question is… do I? ”
Well, I did as I was told. And then he just stayed right THERE, waiting for the sprinting moment! 
What could I do? SPRINT! 
I gave it my all, with my legs burning and my glutes screaming!
Well, he did warn us that our “best curve” would grow a LOT! 
What a GREAT class! I really LOVE SPRINT! 
Igor was FANTASTIC! There’s nothing better than an instructor who manages to make your “soul leave your body and come back” (his words ) while you’re still smiling in contentment!
BRILLIANT! 
Instructor Notes
Igor has that perfect Sprint energy: sharp, upbeat, and relentlessly motivating, while still keeping the room controlled. His cues are clean and timed to the music, so you stay locked into the beat even when your legs start screaming. What I like most is how he builds intensity in a way that feels structured and doable: cadence first, then resistance, then a clear hit of power. You always know what you’re aiming for, even when your brain starts negotiating during the hard intervals. He makes Sprint feel like a challenge you can actually win, one interval at a time.
If you like Igor’s coaching style, you’ll probably enjoy this one too: Sweat, Dance & Burpees! My Experience at Body Step with Igor Angélico.
How I Felt After Class
Right after: Sweaty, breathless, and ridiculously happy. That “I survived Sprint” rush hit fast, and I walked out feeling like my whole body had switched on.
Later that day: Calm again, but still buzzing underneath. My legs felt heavy in that satisfying way, and my mood stayed high for hours, like the workout had reset my brain.
Next day: Legs definitely felt it, especially glutes and quads. Nothing dramatic, just that deep Sprint soreness that proves you actually committed to the intervals.
For another intense session that hits the same “structured pain, big endorphins” vibe, you might also like: How I Survived Another Les Mills GRIT CARDIO Session with ANDRÉ GODINHO.
My Gym Essentials
Everything I actually use and love during my workouts. Tested, approved, and perfect for busy women who want efficient results.
- Water Bottle: Stay hydrated without wasting time refilling.
- Training Shoes: Stable, comfortable, and perfect for cardio and step workouts.
- Gym Bag: Compact but spacious enough for everything I need for my sessions.
- Shockproof Phone Case: Keeps my phone safe during intense workouts, because I drop it more often than I admit
- Smart Fitness Watch: Tracks heart rate, calories burned, and workout intensity.
If you like these real life updates, you might also enjoy this cold morning walk recap in Lisbon: Cold Morning Walk at Estádio Universitário de Lisboa.
