Kick up up your heels while cycling to the hot new soundtrack of Jamie Meyer, Kat Bailess and Synchronicity music! Keith will push your limits on each song, taking your body to the maximum burn. A rockin’ new soundtrack from iTRAIN will create a musical journey of sprints, hills intervals and motivate you through every pedal stroke. Meyer’s magical lyrics, Bailess’s bumpin beats and Synchronicity’s sounds matched with Keith’s perfect tone create a pop/rockin’ ride that can’t be missed!! Punch Play!!

Buddy’s complete body combo includes 35 minutes of cycling combined with 10 minutes of core and then Grace steps in for a nice relaxing 10 minute stretch and relaxation. In a little under an hour your body will feel fully trained, strong and lengthened. Buddy begins with an easy warm up and then into a rhythmic steady ride in or out of the saddle. A maximum hill around midway with Buddy’s encouragement will feel like you are climbing the highest hill in the Tour De France. Next song the tension releases and you will add easy jogs with double time sprints. Continue the workout with some fun surprises. Finish up the workout with a strong core and stretch workout. This one is a definite winner!!

Please welcome our new trainer!! Buddy Macuha, named best instructor in the Bay Area by the San Francisco Chronicle, is bringing some northern exposure to our SoCal team! Pedal with Buddy through hills, sprints and endurance drills. Your mind will guide your muscle as the guru's empowering voice takes you on a meditative journey.

40 minutes of fun on this hip and hilly ride! Grace is �hip� and Keith is �hilly� This tandem ride will guide you through 1 continuous climb to the peak of a mountain. The dynamic duo is entertaining as usual to make a tough ride fun!! 20 minutes cardio joined by 20 minutes of strength. Strength: Grace will guide your body through a series utilizing the abduction and adduction machine. Keith will continue the �hip training� utilizing step up combinations. Grace will finish off the workout with a nice long stretch.

The best ride of the year with the best songs!! iTRAIN created a playlist of the best songs of the year to Cycle. Keith begins the workout with a steady warm up around a level 3. The master increases the level with short double time work in the 2nd song. 3rd song brings to the ride a fast climb. Keith flushes out the legs with short all out sprints, and then continues the fast intervals through the next song. Hill- climbing throughout the 6th song. The last 2 songs are the best of the ride, check it out!! Have fun all the way to the finish line.

Muscle, Sweat, Speed and Strength. Beak open fat stores for energy with this workout. Keith guides us through an easy warm up, and then into a steady hill. Resistance releases into an interval in track 3 with high intensity speed for 2 min, and recover for 1 minute. 1 minute run 1-minute recovery follows. Track 5 is an easy jog and steady run. Last track includes 1 min recovery with a 3 min push into a 3 min recovery. This interval workout is memorable.

This �rockin� workout is all rock n roll music. Keith begins the workout with a steady warm up around a level 3. Sprints right off the bat. Keith then moves into a steady hill around a level 5. The �rockin� ride heads straight downhill into a sprint. This sprint leads into the heaviest hill of the day at level 8. The master continues the ride with double time sprints on a moderate hill. Keith wraps up the workout with a steady run on the flats. A steady challenge, but fun!!

Keith has given us a great ride once again. Warm Up. Hill Training on a level 5-6. Strip the tension back to 3-4 and sprint it out. Keith gives you an option of short burst of double time. Resistance increases into a heavy hill. Cool down and stretch.

Warm up. Steady Hill. Speed increases with short recoveries. Intervals out of the saddle. Fast hill climb. Running intervals. Cool down.

Keith kicks in with another steady ride. The cycling master challenges everyone in the first half with a steady warm up with slight resistance. He continues with short sprint intervals challenging the beat of the music. The next phase continues into a series of steady runs. A steady climb is next on the ride, pushing your muscles to fatigue. Speed work, hill climbs, speed work, and more hill climbs. A fun rocky ride for this set!!

Keith has done it again, and again. This 30-minute ride consists of an entire ride out of the saddle. A standing ride is your choice, and a tough one indeed. Remember if you are working this ride out of the saddle, always keep a little extra resistance to your wheel. Keith masters the first half with a steady incline upward as the top of the hill is hit around 15:00 minutes. He then eases back the resistance and speeds up the intervals. Keith then continues into sprints and finishes up the workout with a nice steady jog. You will love this one!!

Concentration, steadiness, and rhythm, this deep muscle conditioning cycling workout is a great addition for your cycling menu. Keith begins with a steady state warm up, rhythmically starting those leg muscles to work. He then quickly increases your resistance level to a 5 or 6 within the first 10 minutes. He continues to power through a steady climb, and then into a fast sprint. Your challenge increases when a second heavy climb is hit. Intensity heightens in the last half with fast sprints one after another. A true burner!! iCYCLE is created for all levels and any type of stationary bike.

In just 20 minutes, Keith will take you on a journey that is effective and results oriented. This 20-minute course will start off with a steady run. He then challenges your speed up a hill. The course moves quickly into a steady pace and finishing off the course with 3 minutes of sprints to the finish line. This amazing ride is a great variation to set 10.

Pumping Fun! Pumping music! Pumping legs! This quick fix 20-minute workout is a great interval challenge that varies from hills to speed work. Climb, Speed, Climb, Speed. Keith gives you a true ride to change your body in just 20 minutes.

This compact course will give you quick results. In just 20 minutes, Keith will take you on a journey that is effective and results oriented. This 20 minute challenge begins on a small hill, gradually increasing to heavier hills. The course then moves quickly into speed work, a small hill and then one last sprint to the finish line. This amazing ride is a great variation to set 4 20 minutes of all out sprints. iCYCLE is created for all levels and any type of stationary bike.

Keith�s endurance ride is one of the following course: warm-up, hill climb, endurance run. Highest peak, and then sprinting to the finish line. Keith gives you levels from 1-10 that allow you to create your course depending on your fitness level.. An amazing calorie burner and a must have for your iTRAIN library

This fat burning ride is a course that will take your body beyond its expectations. Keith gives you levels from 1-10 that allow you to create your course depending on your fitness level. Level 1 being a flat course, level 10 being the highest hill. This workout is created for any type of stationary bike. All levels included.

This fat burning ride is a course that will take your body beyond its expectations. Keith gives you levels from 1-10 that allow you to create your course depending on your fitness level. Level 1 being a flat course, level 10 being the highest hill. This workout is created for any type of stationary bike. All levels included.

This fat burning ride is a course that will take your body beyond its expectations. Keith gives you levels from 1-10 that allow you to create your course depending on your fitness level. Level 1 being a flat course, level 10 being the highest hill. This workout is created for any type of stationary bike. All levels included.

This fat burning ride is a course that will take your body beyond its expectations. Keith gives you levels from 1-10 that allow you to create your course depending on your fitness level. Level 1 being a flat course, level 10 being the highest hill. This workout is created for any type of stationary bike. All levels included.