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.
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!