Put your back into it and get ready to work in and out of the saddle. View the detailed guide at www.spinningandyoga.co.za.

1. HY - warm up
2. LRO - interval sprints
3. LB - seated climb
4. BID - standing climb
5. TC - race
6. CGIB - interval sprints
7. MLJ - standing climb
8. CHU - race
9. LS - cool down

9 tracks