| RPM | CD1 | Workout 1 |
| | | |
| 110 | 1 | Skeleton crew - Medicine drum |
| | | Warming up |
| 120 | 2 | Feel good - The Feel Good Vibe |
| | | Easy seated climb |
| 131 | 3 | Afroleft - Leftfield |
| | | Seated flat combined with standing climb |
| 150 | 4 | Riding the waves - Afro Celt Sound System |
| | | Interval on hills |
| 123 | 5 | Benimussa - Papacha |
| | | Seated climb combined standing climb |
| 125 | 6 | Harem - Sarah Brightman |
| | | Seated flat increasing resistance |
| 140 | 7 | Rise - Safri Duo |
| | | Seated and standing flat combined with standing climb |
| | 8 | Fallin' high (Ambient remix) - Safri Duo |
| | | Easy riding / cooldown |
| 42 | 9 | Fragile - Sting |
| | | Stretch and relax |
| | | |
| RPM | CD2 | Workout 2 |
| | | |
| | 1 | Gothic power - X-Ray Dog |
| | | Introduction |
| 95 | 2 | In the air tonight (remix) - Phil Collins |
| | | Warming up easy flat road |
| 132 | 3 | Fear (Unkle remix)- Ian Brown |
| | | Seated flat combined with standing climb increasing resistance |
| 130 | 4 | New York, New York (remix) - Lemon 8 |
| | | Intervals on flat and on hills |
| 130 | 5 | Five fanthoms - Everything but the girl |
| | | Easy seated climb |
| 137 | 6 | When things go wrong 2003 - Airwave |
| | | Interval on hills |
| 142 | 7 | Flight 643 - DJ Tiësto |
| | | Seated flat combined with standing hillsclimb |
| 98 | 8 | Free- Lighthouse Family |
| | | Easy riding / cooldown |
| 31 | 9 | If you don't know be by know - Simply Red |
| | | Stretch and relax |
| | | |
