If you don’t have time to get to an Indoor Cycling class but want something more interesting to do on a stationary bike, then boy do I have a treat for you! With a Spotify playlist you can access for free (or recreate on the music service of your choice) and full directions, you can follow along and get a great workout in on your own schedule.
This ride has a little bit of everything, but one thing I guarantee is that it will get your sweat on. A0ccompanied to some classic songs from the 70s, the rhythm of the music will help you keep pace with the target RPMs.
Download the playlist from Spotify right here!
|Warm-up: ride in the saddle at 70-80 rpm with light gear, small resistance adds each minute. Pick up the pace on chorus (Ramble On!)||Ramble On by Led Zeppelin (4:23)||0:00 – 4:21|
|Add resistance, find 70 rpm, stay in the saddle for 30 seconds to locate rhythm and correct form.
Repeat the following x 4
Standing Climb for 30 seconds
Standing Flat for 30 seconds
Seated Flat for 30 seconds
Seated Flat as fast as possible for 30 seconds
|Won’t Get Fooled Again – Original Album Version
The Who (8:31)
|4:22 – 12:53|
|Back to the saddle finding 70 rpm. Working in counts of 8, move through the following positions for the duration of the song:
Seated Flat for 8 beats
Standing Flat for 8 beats
Standing Climb for 8 beats
Standing Flat for 8 beats
|All Day and All of the Night by The Kinks (2:22)||12:54 – 15:15|
|Add resistance, find 68 rpm, up into Standing Climb.
Ride steady with excellent form for 1 min 30 secs
Pick up pace, add 10 – 20 rpm for 30 secs
Small add of resistance. Repeat from ‘Ride steady’
|Barracuda by Heart (4:22)||15:16 – 19:37|
|Back to the saddle for a seated climb. Add at least 1/2 turn of resistance, find 55 rpm. Add 1/4 turn of resistance each minute (or whatever you can manage.) Do your best!||Magic Carpet Ride – Steppenwolf (4:32)||19:38 – 24:09|
|Take 1/2 turn of resistance off, find 60 rpm and move into Standing Climb
Ride at 60 rpm for 40 seconds
Pick up pace by 10-20 rpm for 20 seconds
Small add of resistance
Repeat 5 more times.
Take a seat and ride in seated climb/seated flat and follow pace of music for last 2 mins 15 seconds. Decrease resistance by small amounts as needed as you pick up the pace to 110 rpm at the end of the song
|Slow Ride by Foghat (8:15)||24:10 – 32:24|
|Time to recover! Remove resistance as needed and ride easy for 1 minute, pay attention to breathing and re-position your form.
Add resistance back on and find 74 rpm, Make sure you have enough resistance on as we head into some jumps: working in counts of 8 beats, move between Seated Flat and Standing Flat for the remaining 3 minutes.
|Lola – Coca Cola Version by The Kinks (4:01)||32:35 – 36:25)|
| Back to the saddle for a Seated Flat. Don’t touch the resistance, find 80 rpm. As rpms increase, take off the minimum amount of resistance needed to keep pace.
80 rpm for 1 minute
90 rpm for 1 minute
100 rpm for 1 minute
110 rpm for 1 minute
115 rpm till end of the song
|Life In The Fast Lane – Remastered by The Eagles (4:46)||36:26 – 41:11|
|8 minute set. Add resistance finding 70 rpm in the seated position.
Ride seated for 40 seconds
Option: stay in the saddle OR up to Standing Climb adding 10-20 rpms for 20 seconds
Repeat 7 more times
|My Sharona by The Knack (4:55)
China Grove by The Doobie Brothers (3:15)
|41:12 – 49:18|
|Don’t touch the resistance!
Option: Seated Flat Or Standing Sprint
Finish the ride with a 2 min 26 second push holding a pace that is challenging but safe (90 rpm for seated, 80 rpm for standing)
|Break On Through (To The Other Side) by The Doors (2:26)||49:19 – 51:44|
|Start to cool down: ride easy for 3 mins. Take time to regulate your breathing and zone out: congratulate yourself for a job well done.
Sit tall, take 4 deep breaths in and out.
Do 4 shoulder rolls to the back, 4 to the front.
Slowly bring legs to a standstill, dismount slowly and perform stretches for quads, hamstrings, glutes and calves.
|Can’t Find My Way Home by Blind Faith (3:16)
Dust in the Wind by Kansas (3:26)
|51:45 – 58:26|