Sometimes, the regular old treadmill or AMT workout just doesn’t seem as appealing as it normally does. So, here is a great cycle routine you can do on your own – and we’ve even placed a soundtrack alongside to keep you going! Give yourself 45 minutes from start to finish, and feel great the rest of the day!
0:00 – 3:00 (“Diamonds from Sierra Leone” Kanye West feat. Jay-Z)
Warm up – comfortable stride, getting your legs moving at a lower resistance level.
3:00 – 7:00 (“Harder to Breathe” Maroon 5)
Adding resistance, pedaling up a medium hill.
7:00 – 11:00 (“Grenade” Bruno Mars)
Even more resistance, slowing RPM level to 55-60. If you are on the upright bike, try coming out of the saddle for short periods of time to really challenge yourself.
11:00 – 15:00 (“Just Can’t Get Enough”)
Active Recovery, dropping the resistance level down enough to maintain a high RPM rate of 80-85 while your heart rate gets back down.
15:00 – 19:00 (“Days Go By” Dirty Vegas)
Flat road, add a little resistance from your recovery pace, and speed up to 85-90 RPM.
19:00 – 23:00 (“Judas” Lady Gaga)
Hill Repeats, adding resistance to create a medium hill that you can maintain 65 RPM. Every 30 seconds, “sprint” at a high level for 15 seconds, then drop back to 65 RPM.
23:00 – 27:00 (“Party Rock Anthem” LMFAO)
Fast and flat, dropping resistance to a level you can maintain an above 80 RPM for continuously.
27:00 – 31:00 (“Uprising” Muse)
Steep hill climb, resistance level high enough to only maintain 70 RPM without slowing.
31:00 – 35:00 (“Curbside Prophet” Jason Mraz)
Steady cruise, recover with a lighter resistance level.
35:00 – 43:00 (If U Seek Amy” Britney Spears)
Ladder Sprints, starting with :10 sprint and :10 recovery, work yourself up to :60 sprint and :60 recovery, adding :10 to each level. Aim for 95+ RPM on the sprints and 65+ on the recovery levels.
43:00 – 45:00 (“Love the Way You Lie, Part II” Rihanna)
Cool Down, with a low resistance level and slow your heart rate to finish. GREAT WORK!
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