Labor Day is a great holiday to make a themed indoor cycling routine, because there are so many great songs about work (or werk ;)). Enjoy this fun indoor cycling playlist and routine and the extra time off!
Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.
The Series (60-minute Workout)
Do the following exercises, three times through.
- Mod; Hard @ Chorus. Find a moderate intensity. At each chorus, find a hard intensity through a mix of increased resistance and faster pace.
- M/H/H/B. Do the following intervals: moderate intensity, hard intensity, harder intensity, and breathless intensity. The time duration increases for each series.
- Series 1: 20 seconds each
- Series 2: 30 seconds each
- Series 3: 40 seconds each
- Jumps. Sit and stand intervals on your cue.
- Tabata. 8 rounds of 20 seconds breathless intensity and 10 second recovery.
Labor Day Indoor Cycling Routine and Playlist
| Series Song / Workout | Song |
| Warm up | “Just Got Paid,” *NSYNC |
| Song 1: Mod; Hard @ chorus | “Independent Women, Pt. 1,” Destiny’s Child |
| Song 2: MHHB | “Work From Home,” Fifth Harmony, Ty Dolla $ign |
| Song 3: Jumps | “Workin’ Day and Night,” Michael Jackson |
| Song 4: Tabata | Tabata Remix (choose your fave) |
| Song 1: Mod; Hard @ chorus | “She Works Hard For The Money,” Donna Summer |
| Song 2: MHHB | “Working for the Weekend,” Loverboy |
| Song 3: Jumps | “Work Hard, Play Hard,” Wiz Khalifa |
| Song 4: Tabata | Tabata Remix (choose your fave) |
| Song 1: Mod; Hard @ chorus | “Miss Independent,” Kelly Clarkson |
| Song 2: MHHB | “Ride Wit Me,” Kelly, City Spud |
| Song 3: Jumps | “Work It,” Missy Elliott |
| Song 4: Tabata | Tabata Remix (choose your fave) |
| Cool Down | “Work Out,” J. Cole |
Want to hear the songs? Check out my Spotify playlist here or here:
Catch ya next week!
Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach an indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.