Here is a video recording of the ride we did this week, it is killer!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: http://youtu.be/0Sey4b1s4Bs

After a 4 minute flat warm up, we start Track 2 with a sprint track on a flat road. Use chorus to sprint, adding a very small gear each sprint. Each one is 30 seconds.  You can stick with your base load or add a slight incline throughout the track for added difficulty. Yum!

 Track 3 we recover at a flat road, adding to a small hill at the big beat drop and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.

Track 4 is 8 count jumps for 3 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill from track 1. You’re welcome again 😉

Track 5 is a gradual seated climb, starting on a flat road and ending at a very heavy hill.

Track 6 drops back to your small hill, where we have jumps 15 seconds up and 15 seconds down the entire track. Each time we come up, we add a small gear, ending at the end of the track at a heavy hill.

Track 7 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.

Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus 1st is 20 seconds, 2nd is 25 seconds, and 3rd is 1 minute. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 9 is another seated climb, slow and gradual, ending at your heavy hill.

Track 10 holds the gear from previous track, comes out of the saddle at the beat to position 2 right adding to your small hill. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly,

Dani