Waste of money
This was of no help to me at all. The instructor who appears very masculine talks in a loud, irritating voice and peddles very fast so it's not good for a beginner or intermediate rider. I tried to re-sell this DVD with no takers. Don't waste your money - Just ride your stationary bike for 20-30 minutes at a 90RPM or 25MPH and you'll be OK. Forget this product.