Indoor Cycling/Spinning with warm-up and cool-down phases. High energy interval instruction and music; explore Flats, hills and intervals to challenge the upper level cyclists as well as beginner cues to support the newer participant. Class is a total of 45 minutes. Come 5 minutes early to set up bike and ask questions. Light stretching is built into class time. Wear firm soled shoes and light clothing. Bring water bottle and a small towel is handy.