Route: Start at a designated meeting point.  Cycle 10 minutes at moderate pedal assist.

Stop 1: Dynamic stretches (lunges with twists, leg swings, arm circles) to fire up your muscles.

Route: Crank up the e-bike’s turbo mode for a 5-minute sprint with low electric support.

Stop 2: Bodyweight exercises.

Route:  Race on a flat stretch (lower pedal assist for max effort!).

Stop 3: 360 core max workout

Route: Alternate 1 minute sprinting (no assist!) + 1 minute easy riding x 5.

Stop 4: Cool down and stretching out back at the gym