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/JA9Z6e843F4

After a 4 minute flat warm up, we start Track 2 off with sprints; 1st and 2nd 25 second sprints, 3rd is 30 seconds.

Track 3 is a seated climb ending with a heavy hill.

Track 4 is 2 sets of jumps from position 1 to 2.

Track 5 is another sprint track, 3 sets. 1st and 2nd 25 second sprints, 3rd is 30 seconds.

Track 6 is another jump track for 15 seconds on and off.

Track 7 is out of the saddle shifting from position 2 to 3 for 3 sets and climbing heavier each gear.

Track 8 is another sprint track for 15 seconds on and off.

Track 9 is another track out of the saddle, shifting from position 2 to 3 holding a small hill.

Track 10 is a seated climb, then shifting to position 3 for a heavy hill for 2 sets.

Track 11 is our final seated climb.

Track 12 we have 3 sets shifting from position 2 to 3, holding the heavy hill from the previous track.

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

Happy sweating!

Warmly,

Dani