Welcome to Indoor Cycling Weekly Routine, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved indoor cycling routine delivered to your inbox to help you find inspiration as you plan your next class. This week, we have a special indoor cycling routine to celebrate the NCAA basketball March Madness tournament. Don’t miss a week! Sign up here.
Today is the first day of the annual NCAA basketball tournament March Madness.
In celebration, I put together this fun themed ride with songs about basketball, winning, and madness. I also threw in as many 90s workout songs as I could, since it felt like basketball had us all in a chokehold in the 90s/2000s. (I’m fine with the bucket hats, but please don’t bring back the baggy workout shorts!)
- P.S. March is Women’s History Month. You can use my International Women’s Day indoor cycling routine to celebrate in your classes.
- P.P.S. If you’re planning any Spring-themed rides, my Daylight Savings ride has some great options.
Reminder: I like to teach my 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 (50-minute Routine)
Here’s the series — do it three times through.
- Song 1: Climb. Start seated at a flat road resistance and moderate intensity. Add resistance periodically, ending the song at hard intensity.
- Song 2: Team Breathless Sprints w/ Resistance. Keep the resistance on the bike. Split the class into two groups and have one sprint while the other recovers. (Interval length depends on song length.)
- Song 3: Climb. Maintain the resistance from the two songs prior, and continue to add. Stand up out of the saddle and continue to increase intensity by adding resistance. End at hard intensity, standing.
- Song 4: Breathless Sprints. Interval length depends on the song length. I opted for the final cool down to bleed into the next series to fit in more sprints.
The March Madness Indoor Cycling Routine and Playlist
| Series Song / Workout | Song |
| Warm up | “Basketball,” Bow Wow, Jermaine Dupri, Fabolous |
| Song 1: Climb | “The Champion,” Carrie Underwood, Ludacris |
| Song 2: Team Sprints | “Sound of Madness,” Shinedown |
| Song 3: Climb | “We Fly High,” Jim Jones |
| Song 4: Sprints | “Get’cha Head In The Game,” High School Musical Cast |
| Song 1: Climb | “Zombie,” The Cranberries |
| Song 2: Team Sprints | “Inside Out,” Eve 6 |
| Song 3: Climb | “Champion,” Fall Out Boy |
| Song 4: Sprints | “Basket Case,” Green Day |
| Song 1: Climb | “Hall of Fame,” The Script, will.i.am |
| Song 2: Team Sprints | “Freak of the Week,” Marvelous 3 |
| Song 3: Climb | “Legends Are Made,” Sam Tinnesz |
| Song 4: Sprints | “Space Jam,” Quad City DJ’s |
| Cool Down | “I Wish,” Skee-Lo |
Want to hear the songs? I’ve added all these songs and more to my Spotify playlist 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 a cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.
