What we do in this class:

32 minutes with G in the saddle, Turbo Cycling and Spin. 122 to 128 RPM, then drops to 64 for climbs and 32 for recovery. Using only two gear positions to achieve between 70 and 80% and to get to 80 to 90% on setting 2, this way you decide how hard the session is! Clever use of pace to recover and still achieve high heart rate. Waaa hey!