Challenge riders with seven intervals (2:1 work to rest ratio) in songs 3, 6 and 9 and if your riders are “unstoppable” alternate those HIIT challenges with sets of serious strength work. You always have the option to offer additional working recoveries based on how riders are responding.

This ride wraps at top speed for a little under 2:00 with a great version of Amazing Grace.  As always, if you have any questions, let us know. We’re happy to help.

Rock this ride and let us know how it goes!



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  1. Christina on June 11, 2019 at 5:05 pm

    Looks like fun!
    Can you explain Jumps HP? Thanks!

  2. Karen Glooch on June 17, 2019 at 12:41 pm

    Thanks for the question! HP stands for Hand Position. Jumps in HP 2 means doing jumps in hand position 2 (versus hand position 3 which is all the way out to the ends of the handle/bullhorns). Pam does a great job on our “Jumps” videos explaining the what, why and how of jumps. Check them out if you get time!

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