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Nothing beats formal physical training classes, group exercise and personal trainers. But, if your schedule doesn't allow you to attend a class, or if you are traveling, our downloadable mp3 files are the next best thing. Just select a workout from the list below and download it to your computer or mp3 player. There's no cost for this service, and remember to check back as we'll be adding other types of downloadable exercise files! Beginning Ride One
Beginning Indoor Bike Ride One - This ride has great background and basic instruction if structured bicycle workouts are new to you.Beginning Ride Two
Beginning Indoor Bike Ride Two - Alternating hills and valleys are the theme of this ride.Beginning Ride Three
Beginning Indoor Bike Ride Three - This ride is called "keep it rolling", with a goal of building endurance.Beginning Ride Four
Beginning Indoor Bike Ride Four - This ride is designed around "doubles and triples" which are two minute work sessions followed by three minutes of recovery.Intermediate Ride One
Intermediate Indoor Bike Ride One - This ride has a little bit of everything, up hills, down hills, fast revolutions, sprinting and strength work.Intermediate Ride Two
Intermediate Indoor Bike Ride Two - The goal of this ride is to increase strength by riding imaginary hills.Intermediate Ride Three
Intermediate Indoor Bike Ride Three - This ride is all about staying between 90 and 100 revolutions per minute to increase both strength and endurance.Intermediate Ride Four
Intermediate Indoor Bike Ride Four - This ride is structured around intervals to help condition your body for quick recovery from exertion.Advanced Ride One
Advanced Indoor Bike Ride One - This ride is both a training ride as well as a time trial. Anticipate being at maximum effort for about 5 minutes during the time trial which takes place at the end of the ride.Advanced Ride Two
Advanced Indoor Bike Ride Two - The focus of this ride is strength developed through riding up hills. The intensity of this ride varies, high effort when climbing separated by breaks as the rider descends.
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