Important: out of the saddle rides must be linked to the heart rate which must remain below 80%.
| Tracks | Technique | Coaching | %HR |
|---|---|---|---|
| 01 – 07:41 – Intro (96 Beats NyMA DJ Rmx) |  Seated Flat |
Easy spinning to increase your blood flow and prepare your muscles for this class. |
65% |
| 02 – 04:25 – Among The Clouds (94 Beats NyMa DJ Rmx) 03 – 04:32 – Slow Running (87 Beats NyMa DJ Rmx) |
Seated Flat  Running |
Building stamina and balance with running sessions preceded by an increase in resistance. Running times can be increased or decreased depending on the conditioning of your class |
75% |
| 04 – 04:11 – Silence (80 Beats NyMa DJ Rmx) | Seated Flat |
Easy spinning to recovery and prepare for next step. | 65% |
| 05 – 05:02 – Ganga Climbing (140 Beats NyMa DJ Rmx) 06 – 06:51 – State Of Love (140 BeatsNyMa DJ Rmx) 07 – 07:13 – Looped Space Climbing (142 Beats NyMa DJ Rmx) 08 – 05:29 – Crystal (140 BeatsNyMa DJ Rmx) 09 – 06:32 – Conquistador Of The Climbing (142 Beats NyMa DJ Rmx) |
 Seated Climb  Standing Climb |
Second part of climbing area work at constant intensity, with changes in technique from sitting to standing in a one-to-one ratio. |
80% |
| 10 – 02:59 – The Mist (88 BeatsNyMa DJ Rmx) 11 – 05:05 – Someone You Loved (102 BeatsNyMa DJ Rmx) |
Seated Flat |
Cool down/Stretch. | 65% |
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