Browse through the posts below - each tune suggested come with a ready to deliver drill (theory, and detail deliver instructions to deliver in class or incorporate into your own workout). Or use the menu to the right of this not to narrow it down.
Please ensure if you are not a certified instructor or a rider on your own that you review the medical disclaimer below but in short do not accept unless your doctor has cleared you for this level of effort and if you are not certified please reach out to me for more advise and help. Be safe, be brave and BRING ON SOME AWESOMENESS and BADASSEY on the bike. Enjoy!