Emily instructs the following:
Good Morning! Wake your mind, body, and spirit up by challenging both your aerobic and anaerobic thresholds through interval training. Perfect for any fitness enthusiast, whether you are a weekend warrior or a seasoned pro.
An intense 45 minute cardio and strength class; utilizing two-pound hand weights, adding some targeted strength moves for your arms, chest, back, and shoulders, which transforms your ride into a total-body workout. Your pedal speed at a moderate pace, using enough resistance to slow down but not so much that you can't move your legs.