1.  Warm up 3-4 minutes (starting about 3)- road under the wheel, gradually add on ¼ turns

 2.  Accelerations in the saddle (4): quarter turn add ons each minute, 20 second accelerations, every 40 seconds.  4 add ons in the the saddle while maintaining cadence

 3. Keep resistance from last interval (about  6 ½ ) Tabata time!  8- 20 sec. bursts for 10 seconds have the class stop completely-  4 minutes total

 4. 2 minute recovery ride, 1^st minute tension down to a 4 and hydrate (active recovery), 2^nd minute pick up pace

 5. Right into pyramid Jumps (about 7) 1 minute ea. Jump, 8 count- 4 count- 2 count.   Jog at 2 for 30 seconds back down the pyramid 2 count- 4 count- 8 count.

 6. Steady Climb: (about 5- medium resistance) add on every 20 seconds, ¼ turns-  seated climb: first 3 add ons in the saddle, hold one minute-  come up to a standing climb, again add on 3 times, hold one minute and hold cadence-  take it all the way to a hover climb- add on 3 x’s, and hold resistance for 1 minute.

 7.  Tabata Time!  Hold tension from climb set and attack the hill for 20-10 (have class stop completely for 10 secs) 4 minutes total.  Class should be completely fatigue from this set.

 8.  2 minute recovery ride 1^st minute tension down to a 4 and hydrate (active recovery), 2^nd minute pick up pace

 9.  Depends on time but I usually have the class vote on another climb mix- strong holds in the saddle (arms held back and digs with the heels) or runs at hand position 2 (20 seconds on 20 off- jog it out)

 10. Finish out with a recovery ride, cool down/ stretches  J