We jump on our bikes and begin the ride! Music kicks in, a few hellos to your neighbors, legs start turning over, and your body starts to get warm as you run through the cycling positions and techniques that will be used during the hour.

The intensity begins to increase, and the workout feels like it really gets started. Sometimes the terrain is flat, sometimes it’s hilly, or maybe a mix of both, but it’s always an exciting ride.

The pace comes down but the intensity does not. Rolling hills keep the physical intensity of the ride rising, while turning the workout feel toward strength-training.

Repeated working sections, with quick recoveries between, push you toward higher intensity to increase your endurance.

Get in the race, get out of breath, and challenge your fitness! The first physical peak of the workout improves your endurance by motivating you to break away from the pack.

An opportunity to pull back the intensity and gather yourself, but also an opportunity to pick up the pace if you want to train endurance with smooth, quick pedaling. This is the calm after one storm and before the next one.

The road turns upward. The feel returns to strength. You'll notice the results in your legs from the heaviest resistance of the workout, as you challenge yourself to reach the top of a mountain peak.

With just four minutes of work left, you'll empty your tank in a race to the finish line. You'll finish this energetic sprint feeling spent but exhilarated.

You'll feel a sense of accomplishment as you look back on your workout while you take an easy spin to cool down from a great ride.

Wrap up your recovery and relax from your ride with some stress reversal for your muscles to make sure you'll walk as tall as you feel.