Six sets of challenges from roughly 4:00-7:00 to build endurance strength, primarily seated, below and at threshold. Coach riders to drop into the rhythm of their pedal stroke, maintain relaxed upper bodies as the intensity builds, even breath, and focused minds. Remind them they don’t need your permission to take a saddle break. This is a calorie burning, aerobic capacity builder that should leave them feeling accomplished but not spent.
Four of the challenge sets use 2-3 songs to cover the duration. Times are approximate vs. precise and remember that I use a 7-second crossfade.