Get Your Ride In!
For Instructors, or
In the Comfort of Your Own Home
Get ready to get your sweat on with these great heart pounding, strength challenging, calorie burning, indoor cycling rides! Each ride I create has a playlist (music not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have downloaded in front of you on your tablet or phone. This way you can hop on your bike, start cycling and not have to worry about creating a great sweat filled ride!
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There are no refunds on the sale of any indoor cycling rides.
Ride Style: Strength
Are you ready for a ride that will have you up and moving out of the saddle?? Are you looking for speed and challenges out of the saddle and as you climb in the saddle?? If you are up for it, this ride will show you how truly strong and capable you are…Not to mention how much you can sweat during one ride!! You will discover how much you can truly accomplish when challenged on various hills during your climbs. So, are you ready for a nonstop challenge???
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Get ready to make those muscles scream with Weezer, Imagine Dragons, Panic At the Disco, P!NK and more!
Ride Length: 49 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
It is time to get out of that saddle and get to work! For this ride, a majority of your time will be spent working out of the saddle! The real fun and excitement are the sprints, runs and elevated cadence holds thrown into this ride for sweaty heart pumping fun! Oh…and that really fun 13 minute working section early in the ride!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Speed through this ride with 90s hits from Chumbawamba, Snap!, MC Hammer and more!!
Ride Length: 45 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready for a ride that will continue to challenge you and your class each time you get on your bike!
As an instructor, I like to have my students challenge themselves throughout the year, and each year I come up with a way for new challenges and goals to be gauged. Therefore, I created this ride to give my classes the opportunity to "gauge" their strength, stamina, endurance, speed and more during 2019.
As for the ride itself, there is a bunch of speed work/opportunity for speed work, that will really test you throughout the year! There is a detailed description of how to prep your riders, how to "gauge" yourself and/or your riders, notes for beginners and my own personal note to ya'll.
Find those legs flying with The Mighty Mighty Bosstones, Foo Fighters, Metallica and more!
Ride Length: 48 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Are your riders ready for longer working sections? Are your riders ready to see what they are made of? Are your riders ready to show themselves that they won’t back down when given a challenge? If so, then get ready for a sweat fest that will have your riders pumped up and feeling the success and really seeing what their hard work in previous classes have lead up to!
This challenging ride consists of only three loops, but they are where you will show off your stamina and endurance with speed and perseverance.
There are cues and options in this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Ride Length: About 57 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
**TWO RIDE PROFILES**
There are two ride profiles for No Looking Back! When I first created this ride, I was not paying attention to the length. When I finished, I had a 60 minute ride (without cool down). My goal was for a 45-48 minute ride for my class, so I scaled back a bit. However, I absolutely loved the 60 minute ride, and wanted to still share it with ya'll! My classes loved the longer ride too!
For this ride, we are not looking back at the ride we did yesterday, the day before yesterday, last week, or even last month. We are going to focus on today. We are going to grow stronger both physically and mentally TODAY. We are going to be proud of ourselves TODAY! You know you are on the right track when you become uninterested in looking back.
You will change up hills and speed work for each song (climbs, jumps, sprints, etc.), and we will stay in the present and be proud of ourselves with motivational quotes that are scattered throughout this ride. Get ready to shine...both literally and figuratively!
Keep your speed up with Serena Ryder, James Bay, WALK THE MOON, P!NK, Coldplay and more!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Ride Length: 47 minutes & 60 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Are you ready for some sweaty St. Patty's Day fun!?! Get ready to move around and climb to fun and fast paced music. You will feel like you are riding in a pub and singing along with your friends as you challenge yourself and your stamina during this festive ride.
Bonus: I've included a list of 25 optional St. Patrick's Day themed songs you can add in or switch with other songs in the ride.
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Ride Length: 47 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready for an intense and challenging ride that will have you saying "What the f@#%!"
This is a ride profile is a loop that will decrease in time each time you repeat it. The majority of the work and speed work is out of the saddle, so this ride is not only physically challenging but mentally challenging. Stay positive and strong. Most of all, believe in yourself and be bold as your ride to the finish line!
This ride is one big advanced/intermediate rider profile. It will challenge your riders right out of the starting gate. Since it is so challenging, I do not teach this ride when I have beginners in the room. However, I have included the options for beginners in this ride profile.
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Ride Length: 47 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
The title of this ride says it all...We are challenging ourselves, and we are avoiding that saddle as much as possible. You will burn a ton of calories as you work out of the saddle with speed and strength, while you build endurance and stamina!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Get ready drip sweat with WALK THE MOON, Miley Cyrus, Calvin Harris, All AMerican Reject, Kelly Clarkson and more!
Ride Length: 50 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready for a ride that will continue to challenge you and your class each time you get on your bike!
As an instructor, I like to have my students challenge themselves throughout the year, and each year I come up with a way for new challenges and goals to be gauged. Therefore, I created this ride to give my classes the opportunity to "gauge" their strength, stamina, endurance, speed and more during 2018.
As for the ride itself, there is a bunch of speed work/opportunity for speed work, and a fun ladder that will really test you throughout the year! There are two full pages with a detailed description of how to prep your riders, how to "gauge" yourself and/or your riders, notes for beginners and my own personal note to ya'll. Total print length is five pages.
Find those legs flying up hills with Michael Jackson, Quad City DJs, Meghan Trainor, Ed Sheeran and more!
Ride Length: 46 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Strength
Are you ready for a ride that will have you saying, "Holy S#$@ Buckets!" after you are done?? Are you looking for speed and challenges out of the saddle as you climb?? If you are up for it, this ride will show you how truly strong and capable you are! You will discover how much you can truly accomplish when challenged on various hills during your climbs. The question is...Can you stay physically and mentally strong till the finish line?
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Get ready to make those muscles scream with Bruno Mars, Rita Ora, Maroon 5, Miley Cyrus and more!
Ride Length: 46 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Strength
TWO SEPARATE RIDE PRINTOUTS!!!
You will receive TWO rides/playlists to print out for this ride(s) profile! Either ride and/or teach Get Up & Conquer the 80s OR Get Up & Conquer the 90s with this ride profile purchase!
Are you ready to conquer some hills?? During this ride you will challenge yourself with a lot of speed work (during each working song) as you climb your various hills. The goal...Only one recovery during the whole ride! Can you conquer your fears and keep on climbing for the majority of the ride?
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Conquer your hills with great artists from the 80s and 90s (depending which ride you teach) Some of the artists included are: Janet Jackson, Snap!, Vanilla Ice, Aerosmith, Michael Jackson, Van Halen and tons more!
Ride Length: 45-48 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to challenge your lactic acid threshold with a beyond fast paced interval spin ride. Your main goal for this ride...when you are not running...is to just keep that faster pace and hit some rolling hills full of quad burning fun.
Get your burn with: B.o.B., Calvin Harris, Mono Mind, The Black Eyed Peas and more!
Playlist Length: 48 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready to climb with sprints and runs during this sweat dripping looping pyramid ride with a crazy twist. Once you begin, there is no turning back! You will find yourself climbing with mini loops (and 2 loops that are 9 heart pounding minutes) designed to challenge you physically. As for the mental side, you will be having too much fun moving in and out of the saddle, so there won't be a chance for any pessimistic thoughts to cross your mind!
I've been teaching this ride for over 13 years, and everyone keeps asking for it over and over again!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Get your need for speed with the choice of over THREE playlists!! Some of the artists included are: Madonna, Chris Brown, The Shadowboxers, Robert Miles, Ace of Base, Katy Perry, Rhianna, and tons more!
Ride Length: 46 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Are you ready to test yourself during three continuous hills? Are you ready to challenge yourself both physically and mentally?
For this ride, you will just keep climbing and climbing, then you will challenge yourself even further with speed work. You'll torch tons of calories and strengthen your mind and body during this heart and leg pumping ride.
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Climb with Kelly Clarkson, Demi Lovato, AC/DC, Aerosmith, Fun and more!
Ride Length: 50 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
We all love to challenge ourselves with speed during our rides with sprints and standing runs, and this ride will quench your thirst and desire for speed.
For this ride there are three working sets. Each set gets longer and more challenging as you ride. Are you up for the challenge?
Get your need for speed with the choice of over TWO playlists!! Some of the artists included are: Pitbull, Jennifer Lopez, Robert Miles, Ace of Base, Katy Perry, Rhianna, and tons more!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Ride Length: 46 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Each year I teach our annual Thanksgiving Day Burn the Bird 90 Minute Ride, and it is always pre-booked with a wait list the day signups begin. We have tons of fun and tons of fun challenging ourselves with a very fast paced ride.
Our mission during this ride is to burn as many calories pre-bird, stuffing, mashed potatoes, pie, etc. as possible! We will make time fly bye with several loops, sprints, jumps and just pure leg challenging speed!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Get your pre-burn on with P!NK, Black Eyed Peas, Macklemore, Van Halen, C+C Music Factory and tons more!
Ride Length 96 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get your sweaty groove on to disco hits from the 70s! Since we are getting our disco groove on, you will have pretty much constant movement throughout this ride. Plus, disco does not scream slow heavy climbs. Disco screams lighter hills and tons of speed, so get ready to change up your speed, movements and more for each song!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Get your sweaty groove on with the Bee Gees, ABBA, Wild Cherry and more!
Ride Length: 49 minutes(not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
We love it when a class feels like it was only 5 minutes instead of 30-60 minutes at the end of a ride. "Let's Ride" is a favorite among my riders when they want a super sweaty ride that feels like it flew by. I have requests for this ride constantly (mostly because everyone burns more calories than usual during this ride), and they never get sick of it!
This calorie torching ride is a looping ladder. You can make the length of your ride from 30-60 minutes! As you work your way through your loop, you will take on challenges you thought we easy in the beginning of the ride, but have become increasingly more challenging as you progress up the time ladder.
Get your super sweaty ride on with the choice of over TWO playlists!! Some of the artists included are: Pitbull, Jennifer Lopez, Robert Miles, Ace of Base, Katy Perry, Rhianna, and tons more!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Ride Length: 30-60 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Well, winter is approaching and there are cooler temperatures. This has us rolling into our cycling classes with layers on and feeling the chill. This ride will have you heating up and feeling the need to strip those layers off right off the bat!
Get ready to sweat buckets and work that sexy body of yours as you speed down the road to a fun playlist that will have your riders dying to shake those booties and wave their towels in the air...Not to mention how loud they will get! Show those strong legs off as you jump, sprint, run, and more throughout this fun ride.
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Get sexy and sweaty with Rihanna, Pitbull, Tone-Loc, Nelly, and more!
Ride Length: 45 minutes(not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to divide up your class and race them against each other!! This ride will have all your riders engaged and giving more than 100% in order to crush the other team as they take turns sprinting and more. Not only are you battling out as teams, but it is a battle of music, 80s and 90s pop hits vs. modern dj hits!
If you are looking for a ride that will have your class getting excited, engaged and thoroughly sweaty while working harder than you have ever seen, then this is the ride for you!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Race your teams with Martin Garrix, The Cranberries, The Weeknd, Janet Jackson and more!
Ride Length: 45 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready for a rockin' ride that will have you building speed for climbs and runs. The pounding beats during this ride will have your body screaming that success during this ride will be yours! Nothing will hold you back or slow you down. The best part is that this ride may be an interval ride, but it is gonna feel like a strength workout!!
**Bonus: Each working section has two songs to choose from, and I've included 20 extra songs that I also switch in for this ride. Therefore, this ride many different playlists!!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves. Print length: 8 pages
Get your legs moving with Lit, Good Charlotte, Staind, Metallica, Foo Fighters and more rockin' artists!
Ride Length: 47-52 minutes depending on song selections (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Are you ready to feel the challenges and all the fun positive emotions this ride will bring on?
During our ride we will work our way up and back down a hill to the finish line. Each song will have us feeling challenged and ready to conquer those challenges as we climb. This is a great ride for beginner riders to begin to work on more hills and feel the love for those climbs. For advanced and intermediate riders, this is your chance to really tap into what you are feeling and work towards having less recoveries during your interval rides.
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves. Print length: 7 pages
Get your legs feeling the burn with Bebe Rexha, Madonna, Hedley, Shawn Mendes, Miley Cyrus, Lady Gaga and more!
Ride Length: 47 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Originally published in 2016
Time to really rock your Holiday season with this fast paced sweaty Interval ride. Each song will have you singing holiday favorites while you climb, jump, and sprint off the holiday goodies you've been eating.
I've also added a list of over 40 songs in this ride that you can use to add in or swap out of this ride!
Rock your holiday with Tom Petty, Steven Tyler, Trans-Siberian Orchestra and more!
Playlist length: 47 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Nothing is more fun than sweating and having fun celebrating Halloween! However, you may not feel too friendly about the hills and speed you will be dealing with as you go from house to house on a trick-or-treating adventure. Our adventure during this ride will be of your own choosing! For each working song you will have a choice to make before you get to see where your adventure will take you. You will only have yourself to blame if you fall behind to the shadows of our Halloween ride, and who knows what is lurking in the shadows.
Enjoy this spooky themed ride with a story line that will have you wondering what is coming for you!! Muwahaha!
I have even added a list of over 40 songs and their artists that you can swap out or add to this ride profile!!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Playlist length: 46 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Halloween is almost here!! This is my favorite holiday, so I always celebrate by putting together a fun cycling profile to celebrate with. I even added a list of over 40 songs and their artists that you can swap out or add to this ride profile!!
Time to feel spooktacularly sweaty during this Interval ride! Say hello to light and medium hill madness as you change up the way you slaughter calories during each song.
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Original Publication of this ride was 2016
Playlist length: 50 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to challenge your legs and get em smokin' with longer and more challenging working segments. This ride is broken up into three working segments. Each one challenging you more and more. Your first working segment is six minutes of cardio fun that has you up out of the saddle. The second working segment is 20 minutes (but can be broken down into two 10 minute working segments with a recovery between), of movement, fun standing runs, and even more cardio fun to get those legs smokin'. The final working set is 12 minutes of sweaty and speedy power!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves. Print length: 8 pages
Get your legs moving with Taylor Swift, Pitbull, Katy Perry, Usher, Jennifer Lopez and more!
Ride Length: 48 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Let's get ready to Work It in a whole new way! During this ride you will work your mental and physical strength with a very challenging time ladder. Not only is this ride full of climbs that become more challenging, it is also full of speed that keeps you flying through class.
*Bonus: Each working section has two to three songs to choose from. Therefore, this ride basically has two different playlists!!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves. Print length: 5 pages
Work it with Michael Jackson, Flo Rida, Zedd, Meghan Trainor, Ed Sheeran, P!nk and more!
Ride Length: 45-48 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time for a fun Interval Valentine's Day ride!
This ride is a bit different with the music theme. I find that some people love Valentine's Day and other people loathe it with a passion. Therefore, this playlist is full of songs about how wonderful love is and songs about how horrible love is. My goal is to please everyone.
Since the music is all over the place between love and hate, the ride is full of tons of different elements. You'll jump, run, climb (sometimes in just one song), and just constantly change it up throughout the ride for each song. There are also three longer working sections of about eight minutes in length sprinkled in this ride for you to love. You may love or not love Valentine's Day, but you will love the sweat and calorie burn you will have during this ride!
Get your love or hate of love on with Beyoncé, Katy Perry, Aerosmith, OneRepublic, Bon Jovi, and more!
Playlist length: 51 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
This interval ride is definitely not for the weak of heart! This ride is for those looking to really challenge themselves, see all that they are capable of, and have a willingness to push through mental barriers.
All I can say is, get ready to sweat and feel those legs work throughout this ride. There are runs, cadence holds, sprints and climbs...Sometimes all in the same song. There is no denying it, this is quite the challenging ride. However, if you are up to the challenge, this ride is for you.
There are cues throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves. Print length: 6 pages
Get your sweat on with Lindsey Stirling, Muse, Zedd, David Guetta, OSESZA and more!
Ride Length: 47 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Strength
Are you ready to move in and out of the saddle with a ride that will fly bye? Are you ready to sing along to some awesome songs from the 90s? Are you ready to test your strength on some hills?
If you answered YES to all of the above, then this strength ride is for you!! You will moving in and out of the saddle for most of this ride while climbing medium and heavy hills. Don't worry, you will challenge yourself so much more than you think as you work both in the saddle and out.
With this ride you will rencieve cues for the ride itself and separate cues for beginner/new riders. Print length: 6 pages
Get your 90s jam on with Mae, Ini Kamoze, Janet Jackson, Filter and more great artists from the 90s!
Ride Length: 46 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready to sweat and sing along to some leg pumping rock hits from the 60s and 70s.
The name of the game for this ride is speed. You will challenge yourself during each song as you pick up your pace with jumps, elevated cadence holds, and more while changing it up for each song.
Your goal for this ride is to break thru those mental walls of negativity we tend to build at times during our rides. This ride will break down that wall and show you what amazing speed and strength you have in your legs and mind!
As always, this ride is full of details for cuing and motivation. Print length: 8 pages
Keep rocking and sweating with The Rolling Stones, The Doors, Aerosmith and more!
Ride Length: 46 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready for a ride that will continue to challenge you and your class each time you get on your bike!
As an instructor, I like to have my students challenge themselves throughout the year, and each year I come up with a way for new challenges and goals to be gauged. Therefore, I created this ride to give my classes the opportunity to "gauge" their strength and speed during 2017.
As for the ride itself, there is a bunch of speed work/opportunity for speed work, and some amazing jumps thrown in just for fun! There is a full page with a detailed description of how to prep your riders and how to "gauge" yourself and/or your riders. The remainder ride is five pages in length and full of motivation, alignment cues, breath cues, and more!
Find those legs flying up hills with LMFAO, Children, Rhianna, Pitbull, Black Eyed Peas, and more!
Ride Length: 46 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Strength
Time to climb up a few mountain ridges to get to the top and the finish line!
Throughout this ride you will test your strength with climbs and switchbacks. There will be no boredom during this climbing ride. You will be too busy moving in and out of the saddle, changing hills, and singing along to the playlist!
Ride along with Queen, Go-Go's, Michael Jackson, INXS, Snap! and more to power your way through this ride!
Ride Length: 46 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Ready to sweat and sing your way into summer?? Are you excited for summer break to finally be here?? Every year I have taught this fun and sweaty ride as a kick off to summer. Call me a summer junkie, but I get so excited about summer, pool time, possibly sleeping in more, and all the fun we have during our break. Therefore, I believe there is no better way to kick off your summer, than an insanely sweaty Interval ride to get your summer energy flowing!
This ride will have you drenched with sweat before it is all said and done. Get ready to challenge yourself with a ride that is mostly out of the saddle and full of speed and strength challenges. Lets get sweaty for summer with this fast paced fun ride!
Rock your way into summer with AC/DC, Heart, Bon Jovi, Alice Cooper, Poison, and more!
Playlist Length: 47 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Strength
Get ready for the mother of all strength rides! This strength ride is not only physical but mental. You will find yourself having to over come some big mental walls to reach your way to the top of this mountain.
This ride is broken into two parts with only one full recovery in it (don't worry...I always give modifications and options for beginner riders). The first half really preps us for the mother of all climbs. The second half of the ride is where the power and mental strength will really come in.
This ride is also 7 pages in length. I put in a lot of cues and a running story line to help you find your inner strength and get you to your finish line.
Climb your way to the top with Sia, Bruno Mars, Ed Sheeran, Clean Bandit, The Chainsmokers, and more!
Ride length: 45 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Strength
Get ready for the fastest ride of your life. Literally, the ride will be over, and you will think only 5 minutes went by, but you are still drenched in sweat!
The first loop is 12 1/2 minutes in length, and the second loop takes it up to 16 minutes in length. In these fun loops you will run, climb, and feel all that energy flowing in your body...especially those legs!
Ride Length: 44 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready to feel the fire and flavor in your body (especially your legs) with this Latin music themed ride! There is nothing but fun sweaty jumps, climbs, and challenges in this ride profile. Be ready to challenge your cardio level throughout the length of your ride!
Feel the flavor as you ride with Ricky Martin, Pitbull, Jennifer Lopez, Gloria Estefan, Don Omar, and Latin artists!
Playlist length: 46 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Strength
Are you ready to take on a strength ride that feels more like an interval ride? If so, take this ride on and show yourself how strong, awesome, and capable you are.
This ride will move you in and out of the saddle during songs, changing pace, and working for longer lengths to make that sweat pour. There is even a fun mini loop thrown in to really make the time fly bye!
Take on this ride with Lady Gaga, Kungs, One Republic, Coldplay, Daft Punk, and more!
Playlist length: 45 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to take it back to the poppin' electric 80s with this jumpin', runnin', and climbin' interval ride!
Each song will take you on new fun high intensity cardio challenges. Our goal for this ride is to keep the energy and positivity flowing, along with buckets of sweat. If you are looking to go fast and move around, this ride is for you!
Get poppin' with Flock of Seagulls, Michael Jackson, Gloria Estefan, Devo, The B-52s, and more fun poppin' artists.
Ride length: 45 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to get ready for summer with a fun summertime themed ride!
Let's take some songs in this ride to really challenge our speed and endurance on a light hill (fun stands, jumps, and climbs). Then, take it down a notch with longer climbs with speed added to them. Nothing screams fun like spinnin' in the sun! Summer here we come...And with strong, sexy legs too!
**Bonus** I've included a list of over 35 more summer themed songs that you can add or substitute into this ride!
Playlist length: 44 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Are you ready for a fun, sweaty and challenging ride? If so, this ride will hit all three of those goals!
For this fast paced ride, you will find yourself out of the saddle way more than you are in it. Don't worry...I have put in options for new/beginner riders who are still building up their endurance and aerobic base.
Get ready to move around and change hills as each song takes you on a new challenge!
Set some speedy goals with KT Turnstall, Mumford & Sons, Bee Gees, Kungs & Cookin' On 3 Burners, Elton John, and more!
Ride Length: 45 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Strength
This ride will be a piece of cake for you! Keep this thought in your head, and you will never back down once during your ride. For this ride, you will find yourself attacking each hill during each song. Your goal is to stick with the RPM you chose for this attack. Don’t back down, and don’t go easy on yourself either. Almost every song will have you moving in and out of the saddle before you begin your attack. This is a great ride to help you become stronger and realize your true potential!
Attack your hills with Fitz & The Tantrums, Bebe Rexha, Clean Bandit, Katy Perry, Martin Garrix and more!
Ride Length: 47 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
The title of this spin profile says it all! Let's loop our way through class! This fun and challenging loop will have your class feeling like they can do anything! You will find that speed is your middle name, and that nothing will hold you back during this ride. For this ride, I love to encourage my class to think positive thoughts about their abilities throughout the ride. There will be no "I can't". Instead, realize your true abilities as you unleash that inner light and strength. This ride is a huge hit and constantly requested!
This ride can be taught on various hills, all on the same hill, and you can take the loops as many times as you want. There are various descriptions to go along with how you can teach this ride.
Ride Length: 30-60 minutes (you get to choose your length!)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready for a sweaty ride that will fog up the room you are in! This ride is all about seed and cadence. Work your way up constantly changing hills with speed and strength. As each song changes, so will your goals, so get ready to sprint, add challenges, and climb some serious hills.
This is a great ride to set new goals and to realize you have courage as you add your resistance and speed!
Get sweaty with Shakira, The Black Eyed Peas, Pitbull, Andy Grammer, Ozzy Osbourne, and more!
Playlist length: 46 minutes (not including cool down and stretching)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to have fun and sing along with a ride based on the songs from the movie SING. This spin profile will get ya sweatin' and create endurance with standing runs, fast paced climbs, jumps, and just having fun singing along with this peppy ride.
Sing along with Taylor Swift, Lady Gaga, Van Halen, Digital Underground, and more!
Playlist length: 45 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Strength
Time to climb and find the love for some hills, in this powerful ride. The goal of this ride is to not let that monkey mind tell you "I can't." You'll find that you have more courage when you add that resistance and climb.
Another fun goal in this ride is to keep your resistance/hills on until you hit your recovery song. Therefore, you will find three working/climbing sections in this ride. The first fun filled climb is 14 minutes in length. The next two are 12 minutes and 15 minutes of strength packed work. Time to buckle down and climb some hills!
Get your climb on and sing along with a Michael Jackson themed ride!
Playlist length: 52 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to love our legs and work them out on a medium hill lovin' ride. This sweat and fun laced ride has three longer working segments sprinkled throughout it. Each longer segment ranges from 8-10 minutes of work. There will be no boredom during these fun segments. You will be too busy moving in and out of the saddle with various tasks to notice the time. This is a favorite ride that is requested quite a bit in my classes. Have fun!
Sweat it out with Billy Joel, Sister Hazel, WALK THE MOON, Smashing Pumpkins, Cash Cash, and more!
Playlist length: 45 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Here is a great 4th of July Interval ride! All the songs have something to do with America or Freedom from all the artists we love, so get ready to sweat with jumps, climbs, standing runs, and more before you cross the finish line!!
Playlist Length: 50 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
The title of this ride says it all!! You are going to sweat your way up light and medium hills while challenging your pace/speed. You'll move your way in and out of the saddle with switchbacks. Sprint or jump your way through fun fast paced music, and finding yourself completely drenched with sweat and a sense of awesome accomplishment. During this ride you will change what you do/climb for each song. Don't worry...This ride will only seem like five minutes due to continuous movement into different positions during each song.
Speed down the road with Shakira, Katy Perry, Michael Jackson, Chris Brown, Robyn, and more!
Playlist length: 45 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Strength
This is a wonderful and fast paced strength ride full of heavy and medium hills. This ride is a strength ride, but the first working song is a fun tabata on a medium hill to really get those legs going. I swear that tabata is the only time you will go over 80 RPMs while working during this ride.
Each song takes you farther up your hills with transitions and sprints sprinkled in to give you the visual of passing other riders as you head up your mountain. However, the main goal of this climb is to go with fewer recoveries during this ride. Still be mindful and take a recovery where needed.
The small excerpt from this ride shows you how fun this ride will be!
Climb and challenge yourself with Meghan Trainor, Britney Spears, My Chemical Romance, P!NK, Demi Lovato, and more!
Playlist length: 45 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready to bring that heart rate an metabolism up with this Interval ride! This ride is a fast paced, majority light hill ride that will have you out of the saddle most of the time. Get ready to change it up for each fun song as you run, sprint, climb, and more! I swear the time will fly by in this 50 minute ride!
Spin along with Michael Jackson, Bruno Mars, Lindsey Stirling, George Michael and more!
Playlist length: 50 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to play around on some hills during this exciting Interval ride. Each song will tackle two different hills throughout this ride. Move and change hills as you jump, sprint, run, and have fun! Your legs will feel stronger and leaner while your calories are being torched. You'll also get a dose of some fun 80s music!
Add those hills with Van Halen, Quiet Riot, Starship, Madonna, and more!
Playlist length: 45 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Gotta love the 80s big hair bands for spin profiles!! This mainly (pesky sprints) Strength ride will have you jamming (try not to "bang your head") and sweating, while you rock your pedals to the metal! Each song will have you changing hills and positions and speed. Rock on and stay strong with this big hair themed ride!
Rock out with Poison, Twisted Sister, AC/DC, Guns N' Roses, and more rocking artists!
Playlist length: 50 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Always be mindful and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ready to get leaner?? Time to work those legs with this sweaty loop filled Interval ride. In this ride you will challenge your endurance and speed as you sweat and smile! You'll work those legs during two larger working sections. The first section is about 10 minutes and the second section is 20 minutes of sweat filled fun! You'll be too busy moving around to notice the time fly by!
Sing along to Joan Jett, AC/DC, Van Halen, P!nk, The Red Hot Chili Peppers, and more!
Playlist length: 52 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class by always adding in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Time to create more strength and celebrate your awesome accomplishments during this Strength ride. This fun strength ride consists of four larger working segments with loops. The longer working segments are each about 9 minutes in length. Don't worry! You'll be so busy moving and feeling your awesome strength (both physically and mentally) that this ride will fly by!
Celebrate your strength with Chris Brown, Pitbull, Destiny's Child, POD, and more!
Playlist length: 47 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Always be mindful and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Time to make the pedals go around and around! This Interval ride is all about speed! Speed on hills, speed with jumps...You just feel the need for speed! Each round of speed will change with each song on this majority light hill ride. This ride is also a great endurance builder too!
Spin right round with Flo Rida,Madonna, Rihanna, Ariana Grande, Taylor Swift, and more!
Playlist length: 45 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Always be mindful and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
I couldn't come up with a name for this ride, so I asked my class to name it. Hence the over the top title. Personally I think they were a bit dramatic;-) I mean who doesn't love and Interval profile full of jumps, tabatas, and seated climbs that take you into climbs in 3rd!?! Each song will take you to new levels as you change your workload and pace.
Cycle away with Clean Bandit, OneRepublic, The Summer Set, Lifehouse, Martin Garrix, DJ Earworm, and more!
Playlist length: 60 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Always be mindful and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Time to rock out with some great rock artists and sweat your buns off!
The first song in this ride starts out nice and light, but after that it is time to climb and use your pure strength with a few sprints sprinkled in. Time will fly by as you move around during this ride. Some songs will have you climbing, sprinting, and taking an elevated cadence hold all in a 4 minute song...Definitely not going to be bored during this ride.
Rock on with AC/DC, Black Veil Brides, Ozzy Osbourne, Aerosmith, and more great rockin' artists.
Playlist length: 43 minutes (not including cool down)
Playlist length: 45 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
You'll really heat up the room with this Interval profile. During each song your riders will change their hill and performance level. The jumps will elevate their heart rate (sprints too), the climbs will have each rider focusing on their breath and challenging their strength, and the sprints will have them challenging their strength and endurance!
This is a great ride for new instructors to teach and new riders to challenge themselves with!!
Playlist length: 57 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Always be mindful and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Time to climb! This fun profile starts right off with a looping time ladder. What better way to kick of your ride!?! After that it is time to change up your hills as each song changes and takes you on different levels of resistance and movements. You can keep this ride a purely strength ride, or you can add in a bit of interval work when you hit those standing light hills.
Cycle and climb to the top of each hill with Rihanna, Tag Team, Beyoncé, Kanye West, Lady Gaga, and more!
Playlist Length: 45 minutes (not including cool down)
Playlist length: 47 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Always be mindful and add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
When you're cold and you need to warm it up...Break out this sweaty Interval profile for your class! Each song will have your class climbing, jumping, standing runs, really powering your way to the top of some great hills that will challenge your strength, and more! You will no longer be cold at the end of this ride!
Warm up with great some great artists, Blu Cantrell, Fall Out Boy, Pitbull, Kelly Clarkson, Justin Bieber, and more!
Playlist length: 50 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Always add in recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Who doesn't love a ride full of varying hills!?! Heck, who doesn't love hills in a great indoor cycling class!?!
This ride may be titled "Just" Some Hills, but these hills are anything but "just". You'll find yourself on medium and heavy hills for most of this strength building ride while you sprint, climb, take cadence holds, and more, so get ready to sweat and increase your strength during this ride!
Climb those hills with Kenny Loggins, Destiny's Child, Aerosmith, P.O.D, Rednex, Pitbull, Britney Spears, and more
Playlist length: 55 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist (actual music not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
The title of this Interval ride says it all! This cycling profile is divided up into two hills...First hill is light...Second hill is medium. Your goal is to challenge yourself by trying not to come off your hill (recover) till the hill has finished. However, you can take a recovery at the end of each song in this ride if needed (always be mindful!) Each hill consists of 4 fast paced songs (you'll change what you do for each song) to keep you moving, motivated, and singing along as you climb up your hills.
Get ready to climb with Guns N' Roses, Aerosmith, Britney Spears, LMFAO, Salt-n-Pepa, and more!
Playlist length: 45 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
One day my whole class told me they wanted an all light hill ride, because they were sick of working hard on medium and heavy hills. I agreed to this knowing that having a class full of all light hills would be way harder than the rides with those fun medium and heavy hills thrown in. Everyone sweated buckets and got their cardio work in big time during this ride!! I personally loved the extra cardio challenges in this fast paced ride.
Time for some fast paced Interval fun!! This profile consists of two longer working sections of about 10 minutes each. They will test your physical and mental endurance while you torch some serious calories. Our two longer working sections are broken up with more fast paced fun that changes with each 3-4 minute songs. Get ready to run, sprint, and jump!!
Speed down the road with Ke$ha, Pitbull, Kerli, Black Eyed Peas, Michael Jackson, and more great artists!!
Playlist length: 47 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready for a fun Interval ride that will make the class fly by. This ride is all about getting those legs stronger and leaner. You'll feel those legs on light and medium hills as you build a ladder of speed with cadence holds, sprints, standing runs, and climbs. This ride is so much fun! The time will fly bye as you change up what you do each song and during each song!
Sweat it out with LMFAO, Good Charlotte, Rihanna, Lady Gaga, Meghan Trainor, The Killers, and more great artists!
Playlist length: 48 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to rock out and cycle fast with a fun rock filled ride. You will find yourself challenged throughout this ride on a lot of light hills...With a few medium hills thrown in for stamina. You'll climb a bit, but you will mainly jump, sprint, and run your way through this ride...Even in just one song!!
Rock out with AC/DC, Lemonheads, CoRn, Metallica, Green Day, and more!!
Playlist length: 47 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
I must say that this ride is one of my personal favorites. When I'm done teaching this ride I absolutely love how everyone is drenched in sweat and grinning from ear to ear.
This ride consists of four longer working segments ranging from 7-9 minutes. The first 8 minute working segment consists of 4 time loops full of switchbacks to really get those muscles pumping and calories burning. From there you will continue your switchbacks and climbs for the rest of the ride. There are 3 shorter working segments to break up your time climbing to the top of all these fun switchback hills!! This class will just fly bye due to your constant movement in and out of the saddle as you hit your switchbacks!
Climb and speed along with B.O.B., Swedish House Mafia, Pink, Kelly Clarkson, Paramore, and more
Playlist length: 60 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
By now y'all know I love tabatas...not all the time...but from time to time ;-) Therefore, get ready for a fast paced Interval ride that starts right out with a tabata!! No worries, there are only three fun tabatas spread out in this ride. As each song changes, so does your quest to climb up a medium hill, heavy hill, jump around, speed your way through some fun quad burning cadence holds....and of course sprint your way to the finish with a tabata!!
Speed your way through this ride with fast paced songs from Pitbull, Jennifer Lopez, Katy Perry, The Black Eyed Peas, Britney Spears, and more! Your legs will be begging to keep pace with these fun songs.
Playlist length: 45 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Strength
Time for one of the ultimate Strength rides. Start out nice and light before you start heading up your mountain with two longer working segments. The first segment (about 18 minutes) gets your legs warmed up and building endurance and strength as you maneuver in and out of the saddle. The second segment (about 15 minutes) begins to test your strength and stamina with some more heavy hills and jumps.
*Please be mindful when doing or teaching this ride. It is YOUR RIDE, so please only do what is challenging for you. If you or your class need more recoveries throughout this ride, please add them!! I want you feeling a strong sense of awesome accomplishment from this ride. Not walking out feeling like your bike is your mortal enemy.
Playlist length: 46 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready to burn some calories and sweat during this fun and challenging interval ride. Each song will have you sprinting, jumping, climbing, and more.
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Keep those legs moving during this ride with Paramore, Avicii, Metallica, Lady Gaga, Fergie, and more!
Playlist length: 53 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!!
Time to roll on down the road with this speedy Interval Ride!
Get ready to change it up during each song! You'll jump, climb, and run your way up light and medium hills! This is also a great ride to introduce beginners to jumps!
Sweat along with Afrojack, Imagine Dragons, Muse, Olly Murs, Pharrell Williams, and more great artists!
Playlist length: 50 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
This Strength Ride is not for the faint of heart. It is all about building both your endurance and strength. You'll build with heavy climbs and awesome cadence holds that will have you feeling like you can conquer anything by the end of your ride! Of course there are some fun light hills too!
Some of the artists you get to rock out to in this ride are: Lady Gaga, Chris Brown, Sugar Ray, Guns N' Roses, Daft Punk, Queen, and more!!
Playlist length: 53 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
The title of this Strength Ride says it all. This ride will have you climbing hills, running on hills, taking increased cadence holds, just a few jumps for fun, and more to have you feeling like the master of any hill!
Keep that speed going during this ride with Train, ZZ Top, Imagine Dragons, Afrojack, KT Tunstall, One Republic, and more!
Playlist length: 50 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Who doesn't like a good Interval Ride that will have you torching calories while rocking out to some great 80s music!?! This interval ride is a huge it in my classes, and it is constantly requested time and time again.
You'll jump (a lot), sprint, run, climb, and hit a tabata all in one ride! This ride will make you feel like the rockin' badass you are!!
Get your rock on with Van Halen, Aerosmith, Lynyrd Skynyrd, Poison, AC/DC, and more!
Playlist length: 46 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Get ready to feel the sweat drip and your muscles work in this strength and interval fusion ride. You'll hit those heavy hills hard, sprint like a demon on hills, and jump like crazy in this fun ride....Yes it is totally fun!!
Get ready to ride with Jesse McCarney, Ke$ha, Zedd, Pitbull, The Neighbourhood, and more!
Playlist length: 55 minutes (not including cool down music)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist (actual music not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Something Big is Coming and this ride is it!!
Get ready to rock it with this sweat and movement filled ride! This ride has 3 Big working sets in it. The first set is just 7 minutes, the second set ups the anti at 8 minutes, and the third set is an awesome 10 minutes. This power house ride will have you pumped and sweating from the beginning with standing runs, jumps, and climbs (sometimes all in one song!). But don't worry! There are recoveries and other fun moves to break up the longer working sets.
Some of the awesome artists you'll be sweating to are: Michael Jackson, Beyonce, Mackelmore, and more!!
Playlist Length: 47 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class, and do what is appropriate for their or your fitness level. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to RUN!! This Interval ride will take you on a few hills to break up the increasing run times you have throughout this sweaty ride! Oh, and did I mention that each song will have you testing your cardio endurance?
Have fun challenging your endurance and speed!
Run with Rihanna, LMFAO, Ke$ha, Guns N' Roses, and more!
Playlist length: 55 minutes
Please always remember to be mindful when riding on your own or teaching a class, and do what is appropriate for their or your fitness level. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Ready to go back in time? Get ready to hit those movie classics with this fast paced interval ride! You'll jam, sprint, jump, and climb to hits from The Goonies, The Breakfast Club, Footloose, Flashdance, and more! You'll be too busy singing to notice the work you are doing!
Playlist Length: 55 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready to build up strength and endurance in this loop filled ride. Each loop in this ride is also a fun ladder, so each time you repeat the loop you will add on more time until you reach the finish line! Don't worry, I've broken up some of the loops with some great challenging climbs to keep you motivated and going!
Some of the artists you rock out to are: Kesha, Phillip Phillips, Zedd, Jordin Sparks, and more!
Playlist Length: 55 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class, and do what is appropriate for their or your fitness level. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Are you ready to torch some calories?? This fast paced Interval ride will have you flying over hills and thru the valleys. Not to mention some fun Jumps to make you feel alive!
Artists range from Moby, Ellie Goulding, Christina Aguilera, Selena Gomez, and more.
Playlist Length: 48 minutes
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
This is an interval ride that makes you feel like you just crushed some serious hills and worked your strength like crazy. You will love this fast paced ride full of loops that get longer as you go! You will break up your loops with some fun speed work full of challenges. This is a great ride for building endurance as you change up your hills constantly.
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Great songs ranging from Sir Mix a Lot, Haddaway to Afrojack, and more to keep you motivated!
Playlist Length: 53 minutes
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Get ready to climb 3 awesome hills, while you jam out to 3 decades worth of hits! This Strength ride will have those muscles working, sweat pouring, and your endurance challenged!
This ride is a huge favorite in all the indoor cycling classes I teach and is heavily requested time and time again!
Some of the artists you will jam to are: Vanilla Ice, No Doubt, PItbull, and more!!
Playlist Length: 48 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Get ready for some great strength work in this ride! Each song will take you through different hills and challenges, along with awesome music to make you want to work even harder!
Some of the artists in this ride are: Icona Pop, Black Eyed Peas, Britney Spears, Katy Perry, Andy Grammer, and more!
Playlist Length: 54 minutes
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Do you love those Interval rides that just fly by? If you do...This ride is for you and/or your class.
In this ride you will be so busy jumping, running, sprinting, and climbing that you will not have time to even wonder about how long you have been spinning. You will be changing your position 4-5 times in just one song for most songs in this ride in order to keep you and your muscles on their toes!
A few of the artists that will keep you pumped are: Flo Rida, Pitbull, Chris Brown, will.i.am, Britney Spears, and more!
Playlist Length: 50 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
The title of this ride says it all! You are going up some strong and heavy hills in this Strength ride. You will challenge yourself and/or your class with cadence holds, standing runs, and much more!
Some of the artists include, Usher, Bastille, Outkast, Zedd, Avicii, and more
Playlist Length: 55 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
The title of this ride says it all!! This is what you will be saying after class, because you will feel so awesome about every challenge you just took on and crushed!
Each song in this Interval ride will challenge you with some speed work (tabatas) and other fun challenges like jumps!
Some of the awesome artists that keep you jamming during this ride are: Rihanna, Pitbull, Lady Gaga, Kelly Clarkson, Galantis, and more!
Playlist Length: 45 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
The title of this ride says it all...It's Interval Time Baby!! Get ready to challenge yourself with fast runs, cadence holds, jumps, and more!! You'll love how you feel after this ride and all you accomplished!
Rock out with Avicii, Lady Gaga, Tom Petty, Destiney's Child, and more!
Playlist Length: 45 minutes
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
This awesome interval ride combines heavy and light hills (a little medium hill action too) for one awesome ride with three 8 minute working sections. Don't worry...Those longer working sections are broken up by more fun action on some light hills!
Some of the artists that will keep you jamming through this ride are: Abba, Fall Out Boy, Smashing Pumpkins, Nickleback, Olly Murs, and more!
Playlist Length: 50 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
It's time to just ride with this Interval ride that takes you up hills, on runs, through jumps, and climbs. This may be an interval ride, but it will test your endurance too! Get ready to change what you do during each song and sweat buckets with fun standing runs, climbs, sprints, and jumps.
Some of the artists that will keep those legs moving are: Janet Jackson, Akon, Ricky Martin, Nickleback, and more!
Playlist Length: 55 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
This ride is an awesome Interval ride full of movement. You have 2 different working loops with 10 moves in a loop. Both loops are repeated three times to really show you what your legs are capable of! This is one of my personal favorites for sweaty fun that has class flying bye. I know you will love it as much as I do!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Ride Length: 45 minutes
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready for a sweat filled time pyramid with speedy loops that will have you burning calories from the very beginning of your ride. Get ready to challenge yourself and have the energy flowing for tons of heart pumping fun!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Ride Length: 60 minutes
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to sweat and find that you are still creating sweat out of nowhere during this fast paced ride. Each song will change your goals and challenges. From jumps to climbs, you will wonder where all these fun challenges came from. Most of all, you will realize how strong and capable you are during this ride.
Artists include: Paramore, Kelly Clarkson, Martin Garrix, Jason Derulo, Madonna, and more!
Playlist Length: 53 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Who really wants to slow down in an indoor cycling class!?!
With this awesome fast paced Interval ride, we are really kicking it up a notch and not slowing down. This ride is full of fun cadence holds, sprints, jumps, and more! This is a great ride to challenge yourself both mentally and physically. Remember, you are capable of so much more than you think!
I also have some awesome fast paced music to keep you going! Some of the artists are: Britney Spears, Pitbull, Beyoncé, Rihanna, and more.
Playlist Length: 47 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
This ride is a huge hit, and my classes are always asking for it again and again (and it's not because it is easy).
Rock out to awesome hits from the Pitch Perfect movie and sweat buckets during this Interval Ride! Some songs you will be running, jumping, and sprinting all in one song; while, in others you are just climbing, sprinting, jumping.
Playlist Length: 55 minutes
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Are you ready to rock your endurance and strength? This may be an Interval ride, but it will feel like more of a strength ride, and it will help you build more endurance and show you how truly strong you are! Get ready for a ride full of cadence holds, sprints, and more. Time will fly by as you sweat buckets, burn calories, and build strength.
Rock out to great 80s music in this ride from Kenny Loggins, Poisen, Quiet Riot, AC/DC, and more!
Playlist Length: 58 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class, and do what is appropriate for their or your fitness level. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
The title of this ride says it all! TABATA!!
Get ready to test your strength on this fast paced, tabata filled ride. You get to work hard doing three tabatas during this ride, but the fun doesn't just stop with the tabatas! You also get to climb, sprint, jump, and feel totally awesome about everything you accomplish in this ride! When you are finished you will be drenched in sweat and smiling!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Get your legs flying with Calvin Harris, Avicii, The Knack, Muse and more!
Playlist Length: 50 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time to sing and cycle to this fun heart pounding Interval ride filled with classic songs for everyone to sing along to! Each song will have you changing up what you do, and you'll be way too busy singing along that you won't even notice how hard you are working on those jumps, sprints, climbs, and more!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Sing along with Britney Spears, Starship, The Bangles, Van Morrison, and more!!
Playlist Length: 46 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Get ready to rock out during this sweat filled 80s hair band ride! You will sprint, jump, climb (sometimes in just one song) to great artists like, Metallica, Ozzy Osbourne, Bon Jovi, Poison, and more! This Interval ride will fly by and rock your world!
Playlist Length: 52 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Time to bike some hills in this fast paced Interval ride! You'll love going up and down these hills with jumps thrown in just for fun. This is also a great ride for beginners!
Climb with some of the following artists in this ride: Janet Jackson, Filter, Oakenfold, Aerosmith, and more!
Playlist Length: 60 minutes
Please always remember to be mindful when riding on your own or teaching a class, and do what is appropriate for their or your fitness level. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Get ready to sweat and burn calories in this fun music mashup ride! You'll find 3 long loops in this Interval ride, taking you through some awesome sprints and climbs. Each loop is broken up with some fun climbs, cadence holds, and more!
Mash it up with DJ CB Shaw, DJ Earworm, and artists ranging from Coldplay to Tove Lo! I've included the links to the mashups in this ride.
Playlist Length: 53 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class, and do what is appropriate for their or your fitness level. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Ride Style: Interval
Time for an awesome ride consists of 6 amazing and challenging loops that will take you up a hill with different sprints and climbs. Get ready to have class fly by on these hills, because you will be too busy moving and challenging yourself to notice the time!
Most of this ride is strength work, but those sprints on a medium hill turn it into an interval ride. You'll still walk out of class stronger and happier!
Ride Length: 45 minutes (not including cool down time)
Please always remember to be mindful when riding on your own or teaching a class, and do what is appropriate for their or your fitness level. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
Please always remember to be mindful when riding on your own or teaching a class, and do what is appropriate for their or your fitness level. Add in those recoveries where you and/or your class need them!!
Each ride I create has a playlist and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!
I am not a licensed medical professional. All views expressed on this website are based on my own personal research and experiences. The workouts I post may not be right for you. Please consult your doctor with any medical issues, or before beginning a training program or making any changes to your current routine.
Ride Style: Strength
This stamina building ride will have you saying, “Whatever…I’ve, like totally got this,” as you rock out to 90s alternative music. The majority of this ride will test your endurance as you work out of the saddle and move those legs at a faster pace than the base hill you are on…I’m mean…like…who doesn’t totally love a nonstop challenge as they ride!?!
There are cues and options throughout this ride for beginner/newer riders, so that they can still build up their aerobic endurance and challenge themselves.
Get ready to make those muscles say “Whatever” with Nirvana, Cranberries, Faith No More, Smashing Pumpkins and more!
Ride Length: 49 minutes (not including cool down)
Please always remember to be mindful when riding on your own or teaching a class, and add in recoveries where you and/or your class need them!!
Each ride I create has a playlist (music files not included) and a detailed ride description, in PDF format, with everything you could possibly need to teach a great class! You'll be able to download the ride to print out or have in front of you on your tablet or phone. This way you can hop on your bike, start cycling, and not have to worry about creating a great sweat filled ride!