As someone already has given the breakdown of this workout, I will just add my impression.
To give you some background, I just get into spinning and try to find a variety to keep me going. I have some spinervals and Johnny G Goodtimes DVD series.
This tape will be a good (kind of) rest spinning day when you still want to spin and get some cardio effect but do not want to push yourself too hard.
The workout is around 45 mins with two hill climbings and team intervals.
The music is good, upbeat(nothing fancy like some of Johnny G cycling CDs though) and Jay keeps reminding you to go with the tempo of the music.
The background exercisers (Helen from CIA R.A.W. is one of them) are very fun especially during Team intervals (there are three teams taking turn doing the interval spinning).
Overall: I love this tape and would rate it A+

Instructor Comments:
It was the first time I tried Jay's workout. I found him very motivating. Like the other reviewer mentioned, he said the right thing at the right time.

Thanya