A straight-forward stationary bike workout led by a very motivating instructor. As Cathe says, "get ready for hills, thrills, jumps and sprints." Each of the 13 segments is energized by a dynamic pop vocal song (or, the DVD lets you play just the instrumental version). This is classic interval cycling. The intensity ranges from "light seated sprints" and "seated light tension" to "hovers with surges" and even "seated Tabata" (eight cycles of 20 seconds max/10 seconds recovery) As always, Cathe keeps you focused on effective technique and correct form ("be sure to keep your body centered..."). It ends with a relaxing off-bike stretch. ©2013.