This workout has an accompanying play list so you can workout to music and synchronise your efforts to the choruses and BPM. The workout includes hills climbs in and out of the saddles, sprints, tabata and hip strengtheners. The 45 minute length makes it ideal for a cheeky lunchtime session or when you dont have much time to train and need good return on investment and variety Track 1 Warm up Track 2 sprints in the saddle on the chorus (sprints @ 120RPM) Track 3 Jumps on the chorus (4 slow pedal stroks up and 4 slow seated) Track 4 Seated hill climb Track 5 Standing hill climb (seated if preferred) Track 6 Builds every 30 seconds Track 7 Tabata - 20 secs sprint, 10 sec free wheel (sprints @ 120RPM) Track 8 Pedal out of the saddle on the chorus Track 9 Seated hill climb Track 10 Pedal out of the saddle on the chorus Track 11 Sprint on the chorus (Sprints @ 110RPM) Track 12 Standing hill climb 9or seated if preffered) Track 13 Warm down. .