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Ready for a challenge? Then Shred415 is for you

The studio Shred415 is split intwo halves with one dedicated cardio other strength training. | Provided photo

The studio at Shred415 is split into two halves, with one dedicated to cardio and the other to strength training. | Provided photo

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Updated: February 19, 2014 5:22PM

An hour doesn’t seem that long— unless you’re at Shred415, where an hour means 30 minutes of sprints on the treadmill and another 30 minutes of weights and plyometrics when you’re at Shred415.

Then an hour feels like eternity.

Shred415’s brand of interval training relies on longer chunks of cardio and weights than similar classes, but if you think about it the way Shred co-creator Tracy Roemer does, you can get through it.

“We always say, you can do anything for 30 seconds,” Roemer said of the class she designed with Bonnie Micheli. (What’s with the name? The routine is broken up into four 15-minute quarters.)

And it seems true, as the 15 minutes of running breaks up into flat and uphill sprints — with none longer than two minutes. Same goes for the 30 seconds or so you spend repeating a move — like a squat with overhead press — during the barbell section.

You choose your weights and speed. Whatever you decide, make sure you can keep moving — that’s the main goal.

While the instructor will tell you the incline percentage you should be at on the treadmill and when to sprint, you won’t be told what speed. The instructor will say you should be sprinting at a few points higher than your warm-up.

Weight moves like plank rows, one-legged deadlifts and lunges with an overhead isometric hold are mixed up with plyometrics like plank jacks and up-and-overs on a step. If you can focus on getting through each exercise, these 15 minutes will go by quickly.

For those with sensitive knees, the treadmills at Shred415 bring welcome relief. The rolling rubber strips that make up the running surface bend with your steps, which is a little different at first.

This is a tough class, no question. But there aren’t many excuses for not challenging yourself when you work out. No challenge, no change — and no opportunity to impress yourself. And if you aren’t impressing yourself, what are you doing?

Where: Old Town (230 W. Division), Lincoln Park (2156 N. Clybourn), and in Northfield (300 S. Happ Rd.)

Cost: Single class $24; memberships and class packs available. Check out for more information.


Twitter: @dhnovak

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