Creative, fun and super challenging! Start with eight moves, 1:00 each. Drop a move each round.

As an extra motivator, write the eight challenges on a white board, studio mirror, or monitor. As you finish each, cross it out to show riders their progress. They’ll be cheering when they only see one round left and finally hear you say: Last round – one move, one minute!

This is an intense ride so it’s especially important to coach your riders to listen to their bodies and modify their efforts as needed. There’s no shame in doing a seated climb versus a standing climb or skipping a round of jumps. Likewise, you’ll notice that in some rounds I use Surges and in some I use Sprints. As we’ve covered many times at Five Spokes, true Sprints (max. effort) require prep time so I found it a bit too intense to use them each time.

If you’re unsure of how to cue or coach any of the moves (or even what they are – I know sometimes our certifications use different names for movements) surf our website for articles and videos and visit our YouTube channel. If you don’t find what you need, email me. I’m here to answer your questions!

Have fun – Stay Awesome-



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  1. Kim @puntagordaspin on January 22, 2022 at 2:01 pm

    Subbed Paradise by the Dashboard Lights for the first set of 8. Tribute to Meatloaf! Thanks for sharing the great profile.

    • Karen Glooch on January 22, 2022 at 6:38 pm

      What a great idea! Thanks for letting us know Kim – love it!

  2. Kim Stevens on March 6, 2022 at 4:01 pm

    Used the format for my Sat class but changed a few songs. The class loved it! Having a whiteboard to aggressively cross the moves out was so fun :-)!

    • Karen Glooch on March 7, 2022 at 1:58 pm

      I love that you said “aggressively cross the moves out”! Yes, that’s exactly how you do it because it’s so satisfying after each challenge! Thanks for sharing –

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