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 5 minute flat warm up, we start Track 2 off with adding to a quick small hill, and coming up to position 2 and shifting from 2 to 3 for 3 sets.

Track 3 hold a small hill, and has 3 sets of jumps, 8 count up and down.

Track 4 is a gradual seated climb, ending with a heavy heavy hill.

Track 5 holds the heavy hill and you come up to position 2, and shift to 3 for 3 sets.

Track 6 is a sprint track on a flat road, where we have 3 sets during each chorus.

Track 7 holds a small hill and you move from position 1 to position 3 during each chorus.

Track 8 is another jump track, where we do 15 second intervals, adding a small each at each shift to position 2.

Track 9 is a sprint track on a flat road where we have 3 sets during each chorus.

Track 10 adds quickly to a heavy hill where we shift from 2 to 3 for 2 sets.

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