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1. B – warm up
2. T – flat road, click the resistance up to a 4 and match the BPM
3. G – seated climb, make sure you’ve got enough resistance so the BPM isn’t too fast for your pedal strokes
4. T – arrow position
5. TYS – quick spin
6. SNS – standing climb, crank the resistance all the way up, this is your power song
7. P – ironically this is not your power song, it’s a recovery, so have a seat and only keep as much resistance as you can recover with; after 60” click up the resistance again and head into arrow position to finish the song strong
8. OOMH – sprint
9. LL – flat road in arrow position
10. DL – cool down and stretch

10 tracks