3,2,1 Mic Drop Rap Ride (30 Min Cycle)
Two twelve minute cycling sets switch drills every one, two, then three minutes, then flip the pattern in reverse for round two. All rap, all sweat, straight to the mic drop.
Bring on the sweat and bring on the bass in this non-stop action 30-Minute Spin class with ALL rap music! After a quick warm-up, Cat guides you through (2) 12-minute cycling sets where you鈥檒l switch drills every 1, then 2, then 3 minutes (repeat) in the first round. Then in round 2 you reverse it by doing 3, then 2, then 1 minute drills. Then you鈥檙e done, so give it a 3, 2, 1鈥ic Drop!!!
This workout does not include a cool-down, but we have some great options here!
What members are saying
- Suzanne B.Jun 10, 2026
Great workout with great beat!!! You never disappoint Cat馃槄馃槄馃槉馃槄馃槄
- Debbie K.Feb 26, 2024
Loved your dancing!!! Thanks Cat for another awesome killer class馃槗馃槗馃槏
- Judy H.Feb 21, 2024
Great class, Cat. Had a bad cold but pushed through it, thanks!
- Linda L.Jan 7, 2024
After watching your video on Zone 2 training, I thought I鈥檇 do this ride and modify it a bit. Super tough to do! But loved it!
- Bailey C.Dec 16, 2023
Love this format鈥eep coming back to this one 馃挭馃徎馃敟
- Debbie K.Nov 29, 2023
Thanks again Gemini Sis馃槗馃槗 just love this workout馃槏 I want to come dance with you guys!!
- Linda L.Nov 28, 2023
WOW! Awesome ride! I鈥檝e done this class before and killed it. Came back again today, but really struggled. I had to modify several times, but I stuck with it and I鈥檓 so glad I did. I鈥檓 a sweaty mess, but I feel great. Totally gassed. Love it!! Thanks Cat!
- Connie F.Nov 18, 2023
Thank you Cat-loved the format, the music and especially your motivation...awesome class!
- vivienne A.Nov 13, 2023
love love this class! Cat's high energy is infectious!馃憦馃従馃憦馃従
- Harriett S.Nov 7, 2023
That was GREAT 馃憤
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