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1. G - warmup
2. GD - quick spin, turn the gears up to a low 3
3. CP - seated climb
4. SNA - standing climb, start the resistance at 6 and after 60 seconds click it up to 7, then after another 60 seconds click it up to 8, and then repeat after another 60 seconds to 9. The climb will get progressively as you peddle through 6 to 9
5. LGO - flat road (recovery
6. BA - quick spin, your cadence needs to match the BPM
7. D - jumps
8. MMI - race, halfway add a low resistance so it feels as if you’re moving up a small hill
9. H - flat road in arrow position
10. ICO - cool down

10 tracks
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