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/kyLYxzQroJw

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.

Track 4 is 15 second jump intervals, shifting from position 1 to 2 (seated to standing run), holding your small hill and increasing the incline each set. You’re welcome 😉

Track 5 is sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum again!

Track 6 is a small hill out of the saddle, shifting from position 2 to 3 for each chorus. Each set add a gear, ending on a heavy hill.

Track 7 is a gradual seated climb, ending with a heavy heavy hill.

Track 8 is our mega track! We hold our heavy hill and shift from position 2 to 3 for 4 sets.

Track 9 drops to a flat road where we sprint for 3 sets.

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

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

Happy sweating! Warmly, Dani