For the full ride guide, head to my website http://spinningandyoga.co.za. Get ready for some rolling hills!

1. LO – warmup
2. B – race/sprint
3. A – standing climb
4. C – flat road
5. T – race
6. SE – standing climb
7. R – flat road or free spin, depending on how you’re feeling after that last song
8. WAUN – seated climb
9. UF – quick spin, not quite a race or sprint
10. BB – cool down

10 tracks