Krank it Up!

18 01 2013

The other day I was driving down Manhattan Ave. in south Tampa and I saw a sign for Urban Body Fusion. The “O” was a bike crank, and when I looked a little closer at the store front, I saw a sign that said “cycling studio.” I love me a good spin class, so I decided to check it out next time the weather was not so great.


Thursdays are typically swim night for Team XP, but with temperatures expected to drop into the 50s and half the team having prior obligations, swimming was not in the cards for me last night. So I did a quick Google search for Urban Body Fitness to see if they had a class I could go to, and sure enough there was one at 6:30. It was called Krankfusion®, and I purchased my spot online (love when places do this). Bonus points for the stuido: first time riders pay only $5 for a drop in, instead of the regular $15 drop in fee. I glanced at the class description, but didn’t really pay too much attention to it, since I had to quickly change and hit the road.

I got there a little early because I wasn’t quite sure what to expect, and I was greeted with a smiling face. Dana Urban, the owner and the evening’s instructor welcomed me to her place and told me what her studio was all about.


Her studio is is not your typical spin studio. All of her classes include kranking on a krankcycle. Basically, a krankcycle is the upper body version of a bicycle. Instead of spinning the gears with your legs, you spin with your arms.


Tonight’s class was Krankfusion, an hour long class where half the time is spent on the spin bike, and the other half is spent on the krankcycle- a great way for newbies like me to ease into the whole kranking thing! I chatted with Dana for a few more minutes before a few other class members arrived.

The class was small, only 6 of us including the instructor, which was totally fine with me because Dana took the time to explain how to set up the krankcycle, and what kinds of movements we would be doing. However, I’m sure if the class was full, Dana would have taken just as much time to ensure I was comfortable. This business is her pride and joy-it was her 40th birthday present to herself to open up the studio! And she is 10,000% invested in it and it is so very clear!


Loved this mirror on the wall!

When we were all set up, Dana dimmed the lights, turned up the music, and we got started on the spin portion of our workout. I’m a big fan of spinning-I love riding to loud, upbeat dance music. I’m a big believer that the music makes or breaks a spin class. Dana played a good variety of music which kept me happy, especially when we put on the heavy gears. My only problem was that it was a little hard to hear her when she told us to add some resistance, but that’s pretty typical in a spin class.

About 25 minutes into the workout, it was time to switch to the krankcycle. It has a resistance knob, just like a spin bike, so I found my “sweet spot” and followed along as we did various movements- opposite arms (like your legs are on a bike), both arms spinning at the same time, one arm at a time, spinning away from my body, spinning towards my body, standing up, sitting down, and one leg back. The whole time you are engaging your core, and halfway through the first song, my arms and abs were feeling it!

It was a little challenging to get into the rhythm of the kranking, especially when I was doing “splits” (arms at 180°). But I had a great time and I definitely worked my arms in a way I hadn’t in a very long time. We finished up with some more core work and some stretching before saying goodbye.

I really enjoyed the class, and would definitely return. Everything was clean, the bikes were well maintained, and I loved the vibe of the studio. I thought Dana was a great instructor, and she clearly cares about her clients. If you’re interested in checking it out, she’s got a great deal going on until Saturday: a 5 class package, normally $60 is 50% off for newbies! Sign me up!


And yes, that is her pink spin bike. She actually won it at a spinning conference! Bonus points for a pink bike and that Dana is motivated enough to get some professional development!

Question of the day: Have you ever been Kranking?



18 responses

18 01 2013

Krankcycle sounds like it would kill my arms! That’s cool that they split the class like that. What a great way to get a full-body workout. I LOVE the pink bike!

18 01 2013

Yeah! And they do mixed classes where half the class is spinning and the other half is kranking! One other cool thing- if you’re in a wheelchair, you can krank! You get the experience of a spin class, which was never a possibility before!

18 01 2013
beka @ rebecca roams

What a cool idea! I saw two of these at the gym and I wondered what/how they were used. Also saw one at my physical therapy office.

19 01 2013
ron g……the home of the krank cycle. johnny g gabe us spinning an johhny g has given us the krankcycle. (i am certified in both)

19 01 2013

I’ve always wanted to try that “krank” machine. Is that what they’re called? They had them at the campus rec center at UF but I didn’t know what to do with it

20 01 2013

Yeah! It’s a krank cycle, but it may only be called that if its a certain model; Johnny G is the creator I believe and trademarked the name. There’s also ones that aren’t called krank cycles; I think they are just called upright bikes or something. I used one in PT, and I didn’t feel like it really did anything but warm up my arms.

19 01 2013
Dana Urban

I am so happy you stopped in to check out UBF and hope you’ll be back for more. Spinning and now Kranking are my passion and have changed my life in so many ways. I am so stoked to now share it with the world or just in our little area of South Tampa – for now;) I look forward to seeing you in another ride. This week, I’ll be featuring one of my adrenaline-packed video rides titled Gasparilla Pirate Invasion “The Ride”! This will be packed with Pirate action and music from the Pirates of the Caribbean plus some historical pictures of Tampa Bay’s Gasparilla from the days of old. Times for this ride have been added to our schedule on line for reservations we’ll probably be adding more as this will be a popular one for us Tampa folks this week and we don’t want anyone to miss out. The video adds to the experience and is something special we do for added excitement from time to time. Thank you so much for all your kind words and so glad you have now experienced Krankfusion.

21 01 2013

Wow! That sounds awesome! Unfortunately, I’ve already got plans for today. And this week I’m in Brandon for work 😦 I will definitely be back though!

20 01 2013

Whoah! That sounds super intense. Spinning has always intimidated me…and kranking seems to kick things up to another level. But how great that you had an instructor as nurturing and helpful as Dana to walk (or krank) you through it. So impressed that you went for it! (And that pink bike is killer.)

20 01 2013

I started this dream 6 years ago for people of all ages and all fitness levels with my eye on the concept of no competition,you get to go at your own pace.
wether on the spin bike or the KrankCycle.

Once you get the basics down its amazing.A bike is a bike, its what you do with it that counts.Dana you rock.
Keep Kranking,

Johnny G

21 01 2013

It is what you make of it, which makes it great for newbies and “hardcore” people alike!

20 01 2013
Daryl g

Yep, brought her in this world, she was never short on passion for her interest, friends, family and her work. I’m very proud of her. She can also slang a softball.
Dana’ s DAD in GA

21 01 2013

I was very impressed by her!

20 01 2013
Debbie S

Dana is very passionate about her dream! I love her classes and wish I were close enough to attend regularly. So proud of her hard work, passion , and dream. She truly wants to help people of all ages and physical status to be healthier and active. Per Dana and Johnny G it is individually targeted! I made it through an entire Krankfusion class and felt great! I am her Mother and 61! Fantastic studio and concept!

21 01 2013

Yes she is and it shows!!

26 01 2013
Steph's Miles

I have never heard of cranking! If I lived in the Tampa area, I would definitely give it a try!

1 02 2013

I am Dustin’s mom using his facebook and reading this review and I can confirm what everyone above has said. Dana and her studio have changed my life. I am not new to working out nor to spinning, however, Dana and her classes have taken my love for this sport to a new level. I am 51 years old and have FINALLY found a passion for a physical workout that sends me into a ” zone” that I have heard others talk about for years. I went from dreading to workout a mere two times a week, to being addicted to spin/krank to the point of going four times a week and wishing my work schedule would allow for me to b there even more.

Also, my 24 year old son loves it. My 14 year old daughter loves it, and most importantly—my 19 year old son with Down Syndrome loves it.

I am so so thankful to Dana.

6 02 2013
Above the Barre Fitness « 321delish

[…] been on this “try new kinds of workouts” kick. I’ve been Krankcycling. I went Flyboarding. And a few weeks ago, I had the chance to try barre […]

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