Here is a video recording of the ride we did this week. Woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of sweaty, rewarding 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: https://youtu.be/pf_qKQKNvmg

After a 4 minute flat warm up, we start Track 2 off with sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 3 is a gradual seated climb, ending with a heavy heavy hill for the first 3 minutes then drop to a small hill with a fast pace during the beat change. Add back the heavy hill and drop again to a small hill during the beat change and finish track with the fast pace small hill.

Track 4 holds the small hill and you come up to position 2, and shift to 3 for each chorus. Each shift, add a gear ending at a heavy hill.

Track 5 is a jump track, 8 count in position 1 to 2 for two sets, then shifting to 3 for the final 2 minutes.

Track 6 is an active recovery track where we hold our small hill and shift from position 2 to 3 with the slow beat.

Track 7 recover on a flat road, then add to a small hill and come up to position 2, go for 2 sets of jumps during each chorus, 8 count up to position 2 and 8 count down to position 1.

Track 8 is our mega track where we hold our small hill, then add to get heavy and shift from 2 to 3 for 3 sets.

Track 9 is 15 seconds sprints on and off sprints. Last sprint track!

Track 10 we have 3 sets shifting from position 2 to 3, each set adding to get to a 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