Participants taking the Design The Ride course will learn how to properly prepare for and pre-design their indoor cycling class. We will discuss the different types of training to include steady state 'aerobic' training in comparison with many different combinations of HIIT and the pros and cons of each. We will experiment with the different work:rest ratios and how to naturally progress to more difficult intervals. Once participants clearly understand the differences, they can decide which desired outcome they want to teach to achieve it. We will put pen to paper and design the class before applying it to the bike. We will then learn how to apply the music with the selected training method to maximize participant motivation and energy.