The total workout length is 45 minutes and can be used by any fitness level and you can increase intensity as you get stronger. The workout is set up in a class setup with about 8 riders. There is a lengthy bike safety and setup section at the end of the video and much if it relates specifically to the Keiser spinning bike but also has good tips for seat height and different riding positions that should be watched especially if you're new to spinning. This video consists of the following sections:

Song 1: Warm-up (5 min) Stretches for upper body and neck while warming up the legs...even some standing sections are introduced to really warm you up!

Song 2: Speed Bursts (5 min) There are 4 sets of 30 second speed drills at a higher resistance alternated with recovery periods at a lower reistance.

Song 3: Speed Play (5 min) A lot of standing work in this section where you gradually increase resistance and speed. Some speedwork at lower resistance is introduced to simulate going downhill and they even do full body leans simulating rounding curves.

Song 4: Pyramid Climb (10 min) Interval work alternating speedwork at higher resistance with recovery periods at lighter resistance. Some sets are done while standing in the saddle.

Song 5: Muscle Recruitment (5 min) This section increases the resistance and focuses on different muscle groups of the legs...the quads, hamstrings, and glutes and also focuses on each leg seperately.

Song 6: Long Hill Sprint (5 min) This sections simulates going up a long hill climb..by slowly increasing resistance and speed. They focus on rhythm, breathing, and transferring weight from side to side (while standing).

Song 7: Race Simulation (5 min) This section is lead by Kris Kory who stands in front of the class and does 20 second timed drills and calls out cues for the class to follow. These include sprints done while standing, climbing by increasing resistance done seated and standing, speedwork (decreasing resistance), and visualization of being in a race crossing the finish line.

Song 8: Final Stretch (5 min) Stretches done for the upper body for shoulders, neck, back, and chest while slowly pedaling to reduce heart rate...then leg stretches showing options while seated on bike or standing next to it. This workout is a very tough cardio workout especially if all the standing sequences are done. I highly recommend it if you want to spice up your exercise time on your stationary bike and especially if you are already spinning with Johnny G videos!

Instructor Comments:
The three instructors rotate throughout the workout which makes for great variety and interaction throughout the class. They are all very concerned about good form and hydration and encourage riders to ride according to their fitness level and how they are feeling.

Cheryl Shakespeare