Week 1: In the Zone

Build a solid aerobic base with this challenging steady-state endurance ride designed to put you “in the zone”—that performance sweet spot where anything is possible.

Week 1: HIIT Your Peak

You’ll alternate between all-out effort and active rest in this challenging HIIT workout that includes Jacobs’ Peaks—Jennifer’s signature training method that uses increasingly short rest periods to build your stamina and crank up your metabolism.

Week 1: Embrace the Climb

Reach new heights in your fitness journey with this empowering uphill battle. Embrace the burn as you push all of the way to the summit to sculpt defined legs and enhance total-body endurance.

Week 1: Fast 20

Speed is the name of the game in this quick, 20-minute workout. Your muscles will burn and your sweat will pour, but Jennifer will make sure you cross the finish line feeling strong and unstoppable.

Week 1: Power Tempo

Clip in and keep up with Jennifer on this short but intense tempo ride that will boost your endurance and exercise capacity. It’s your key to building the staying power you need to go harder for longer both on and off the bike.

Week 2: Embrace the Climb

Reach new heights in your fitness journey with this empowering uphill battle. Embrace the burn as you push all of the way to the summit to sculpt defined legs and enhance total-body endurance.

Week 2: Fast 20

Speed is the name of the game in this quick, 20-minute workout. Your muscles will burn and your sweat will pour, but Jennifer will make sure you cross the finish line feeling strong and unstoppable.

Week 2: Power Tempo

Clip in and keep up with Jennifer on this short but intense tempo ride that will boost your endurance and exercise capacity. It’s your key to building the staying power you need to go harder for longer both on and off the bike.

Week 2: In the Zone

Build a solid aerobic base with this challenging steady-state endurance ride designed to put you “in the zone”—that performance sweet spot where anything is possible.

Week 2: HIIT Your Peak

You’ll alternate between all-out effort and active rest in this challenging HIIT workout that includes Jacobs’ Peaks—Jennifer’s signature training method that uses increasingly short rest periods to build your stamina and crank up your metabolism.

Week 3: Power Tempo

Clip in and keep up with Jennifer on this short but intense tempo ride that will boost your endurance and exercise capacity. It’s your key to building the staying power you need to go harder for longer both on and off the bike.

Week 3: In the Zone

Build a solid aerobic base with this challenging steady-state endurance ride designed to put you “in the zone”—that performance sweet spot where anything is possible.

Week 3: HIIT Your Peak

You’ll alternate between all-out effort and active rest in this challenging HIIT workout that includes Jacobs’ Peaks—Jennifer’s signature training method that uses increasingly short rest periods to build your stamina and crank up your metabolism.

Week 3: Fast 20

Speed is the name of the game in this quick, 20-minute workout. Your muscles will burn and your sweat will pour, but Jennifer will make sure you cross the finish line feeling strong and unstoppable.

Week 3: Embrace the Climb

Reach new heights in your fitness journey with this empowering uphill battle. Embrace the burn as you push all of the way to the summit to sculpt defined legs and enhance total-body endurance.

UP Week: Test the Limits

Perform this 20-minute threshold test to see how much fitter and stronger you’ve become after just three weeks. If you plan to do multiple rounds of Bike 1, this workout will help you track your long-term success. Jennifer recommends priming your body with a 5 minute light resistance warm up before taking this ride and stretching after to help accelerate your recovery.

UP Week: Take it Easier

This low-intensity ride will engage your muscles and boost your blood flow without ever feeling like a workout. In short, it’s the ideal UP Week recovery session to perform as you’re considering what BODi or Super Block to do next.

Barre Blend Sample Workout: Booty Blend: ELEVATE

Lift and sculpt one of your body’s most powerful muscle groups (your glutes) using small, controlled movements, isometric holds, and high reps. You’ll feel the burn, but Elise will make sure you sweat with a smile.