Duration: 22 minutes
Equipment: stationary bike
Presenter: Glen Ostergaard

1. SETUP
MOVES: Bike Set-Up, Seat - Height, Seat - Back & Forward, Handlebar - Height
2. PACK RIDE
Anywhere performed by Sir Jetsam made famous by Dillon Francis feat. Will Heard
MOVES: Position - Cycle Set & Ride Easy, Resistance, Pace, Racing Resistance, Pace - On The Beat, Seated Recovery
3. PACE
Hole In My Soul performed by Turned On A Dime made famous by Kaiser Chiefs
MOVES: Pace Track, Climbing Resistance
4. HILL TRACK
Side To Side performed by Moby Dink made famous by Ariana Grande feat. Nicki Minaj
MOVES: Hilltrack, Standing Recovery
6. STRETCHES