Hi everyone, 

This workout builds pedaling base fitness and shred strength with a combination of 3-minute Sweet Spot intervals and 2-minute RipRow intervals. Each block is only 5 minutes long: Perfect for you hyper spazzes.

A few blocks are a killer warmup for motocross, MTB downhill, MTB enduro and other forms of shredding. 

Goal: Build endurance, workload capacity and speed

Movement: Your best RoundRow pattern. Tweak the movement to simulate pumping and jumping, rest different muscles, and keep it fun. Whips are encouraged. Just keep it moving. 

Resistance: Light 

Time: 15 minutes

This 15-minute workout opens up your range of motion then hits you with some strength work. 

Perfect on an easy day or as an excellent warmup for a hard ride or race.