Go Harder

Interval Training: Sweat, recover, repeat—cardio with commitment issues.

High-energy, heart-pumping, confidence-boosting workouts designed to push your limits and make you feel unstoppable.

Interval Training at Dragonfly

Sweat, punch, jump, repeat. Our Interval Training program blends HIIT, Shred, and Cardio Kickboxing to get your heart racing, muscles firing, and endorphins flowing.

These classes combine explosive bursts of effort with intentional recovery periods, working the upper body, lower body, and full body to deliver max results in minimal time.

  • High-energy intervals

  • Boxing combos + kickboxing drills

  • Strength + cardio fusion

  • Music that keeps you moving

  • Instructors who push you (in the best way)

  • A few “wait… am I a superhero?” moments

Perfect for anyone looking to burn calories, build endurance, tone muscle, and actually enjoy high-intensity training — without the burnout or boredom.

Showing Up Should Feel Simple

Busy life? We get it. Our flexible schedule makes it simple to stay consistent, connect with your community, and keep your body feeling strong — no matter what the week throws at you.

this week's interval training schedule

WHAT TO KNOW BEFORE YOU GO HARD

Where Class Happens

All interval training sessions take place in the DFLY Garage at the back of the studio.

Arrival & Parking

Arrive on time and allow 5–10 extra minutes to find street parking. (DFLY lot is staff-only.)

What to Bring

Wear supportive sneakers and bring water (filtered refills available).
Grab a complimentary towel and store belongings in the locker room — bring a lock.

All Levels Welcome

HIIT doesn’t mean “advanced only.” Every movement can be modified or progressed — just listen to your body and move at your own pace.

Pro Tip

Muscles may shake. Heart rate may soar. But bragging rights? 100% guaranteed.

STRONGER BODIES. BRIGHTER ENERGY. BETTER DAYS.

From feeling stronger and more energized to building consistency and confidence — Dragonfly members transform their lives in ways that truly matter.

Sherman Oaks Gym

where to find us

4455 Van Nuys Blvd, Sherman Oaks California 91403

Give Us a Call: (818) 325-8900

Studio Hours

Monday: 8:00 AM – 8:00 PM

Tuesday: 9:00 AM – 8:00 PM

Wednesday: 8:00 AM – 8:00 PM

Thursday: 6:00 AM – 8:00 PM

Friday: 8:00 AM – 6:30 PM

Weekends: 8:30 AM – 12:00 PM

Frequently asked questions

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DFLY FAQ Section

FREQUENTLY ASKED QUESTIONS

Got questions? We've got answers. Check out our most commonly asked questions below.

All classes at Dragonfly are open to all levels. In the spin room, you are in control of your bike, your pace, and your resistance so you can modify the workout to your own comfort level. In the gym, grab weights you're comfortable with, notify your instructor of any injuries you may have, and we'll provide all the modifications necessary. There are beginners in just about every class, so don't worry! Just go at your own pace, listen to your body, and smile!
If you aren't feeling well or cannot make it through class for whatever reason, we ask you to exit the cycling room or gym with as little disturbance to class as possible. If you are in spin class and feeling fatigued but can make it through, take off some resistance on the bike, sit down, continue pedaling at a medium pace, and drink lots of water!
We recommend that anyone who rides at least once per week purchase a pair of cycling shoes. Our bikes support both LOOK DELTA and SPD clips. If you're not ready to purchase shoes, we offer shoe rentals at $3.
Yes, please! We like to keep account information on file for each of our riders, but it is for Dragonfly's use only.
Yes, we have an array of options available to our members, so please read them carefully and choose the one that works best for you. Fly Deals (recurring memberships) are up to 25% off the rack rate in exchange for a 3 month commitment as well as other terms. Class Packages cost a bit more per class but offer more flexibility. So it really depends on what works best for your schedule and lifestyle.

Dragonfly also offers specials throughout the year, so be sure to check your email and the website for promotions.
Unfortunately we do not at this time. However, if this is something you'd be interested in, please let us know!
Ask your doctor.
It all depends on height, weight, age, and fitness level, but on average you can expect to burn between 300-700 calories in a 45 minute class depending on class type.
Dragonfly provides towel service, so you're covered there! You can bring your own water (and refill it at our delicious water station) or purchase some at the front desk. Either way you'll need it…trust us!
Yes, a co-ed locker room is available to store your belongings during class. Please bring your own lock.
No, unfortunately we do not have showers.
There are plenty of parking options around Dragonfly! Street metered parking is available on both sides of Van Nuys Blvd as well as on Moorpark. There is also a public lot on Moorpark that costs $2 with validation from us.
The class schedule will always be up two weeks in advance for booking. Click here for current schedule.

Dragonfly Cycle + Train is your Sherman Oaks home for real, feel-good fitness. We bring together strength, cycling, Pilates, TRX, and a supportive community to help you feel stronger, happier, and more confident — one class at a time.

Contact us

4455 Van Nuys Blvd, Sherman Oaks California 91403

(818) 325-8900

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