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/IfG-5FVTHoo

After a 4 minute flat warm up, we start Track 2 off with a gradual seated climb, ending with a heavy heavy hill.

Track 3 has 3 sets of 30 second sprints.

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

Track 5 drops to small hill for 3 sets shifting from position 3 to 3 out of the saddle, adding gear each set.

Track 6 is out of the saddle for the track, shifting from position 1 to 3.

Track 7 is a short seated climb.

Track 8 drops gear to a small hill, shifting from position 2 to 3.

Track 9 drops gear to a small hill, where we have jump intervals from position 1 to 2.

Track 10 is our final sprint track where we have 3 sets during each chorus.

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