Here’s your chance to give each indoor cycling movement the spotlight!

Each song begins with a flat road for prep, then spotlights one movement – except for the last song where you bring it home using five movements. Challenging, coachable and dynamic!

I use a seven second crossfade so the exact timing will differ depending on what you use. As always, give it a practice run if you have time before teaching it so that you can make it your own.

Profile notes:

When I use a slash (/) it means two movements are used as a set. For example, in the third song, Live Before You Die, after a 50 second Flat Road, do 30 seconds Out of the Saddle in Hand Position 2, back to seated for 30 seconds, then repeat.

Have fun and don’t hesitate to leave a comment or ask a question – Stay Awesome!



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