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Happy New Year!! (Click here for a NYE-themed cycle routine and playlist.)
This playlist is 100% not holiday related.
A few years ago, I was minding my own business, listening to a nondescript Spotify playlist when I got smacked in the face by a fun, upbeat, and playful song: “Ms. Marianne,” by Levon. I knew what I had to do: drop everything and create an indoor cycling playlist.
And, this wonderfully wacky, albeit a bit naughty, playlist was born.
It’s all about forbidden crushes and unrequited love, with a couple of dirty songs thrown in for good measure.
Let me tell you. This is a FUN one.
Oh, and if you’re anything like me with a wicked sense of humor, then I lied about this being holiday related, because this could totally pass for a Valentine’s Day themed ride. 😉
Reminder: I like to teach my cycling classes in a series of exercises that we do twice or three 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 class)
The series includes the following four exercises, done done three times through. Plus, a surprise sprint thrown in between.
- Song 1: Seated Climb. Increase resistance throughout the song to go from moderate to hard intensity. At the chorus, stand up and ride out of the saddle.
- Song 2: Standing Climb. Stand for the duration of the song, increasing resistance to go from moderate to hard intensity. At the chorus, sit for a hard interval.
- Song 3: Climb to Breathless. Stay standing, keep the prior resistance and continue to increase resistance until you find breathless intensity near the end of the song.
- Song 4: 40/20 sprints. 40 second sprint, 20 second recovery.
The Playlist
| Series Song / Workout | Song |
| Warm Up | “Girlfriend,” Avril Lavigne |
| Song 1: Seated Climb | “Ms. Marianne,” Levon |
| Song 2: Standing Climb | “Talk Dirty,” Jason Derulo, 2 Chainz |
| Song 3: Climb to Breathless | “My Best Friend’s Girl,” The Cars |
| Song 4: 40/20 sprints | “Girl All the Bad Guys Want,” Bowling For Soup |
| Surprise Sprints | “Hot for Teacher,” Van Halen |
| Song 1: Seated Climb | “It Wasn’t Me,” Shaggy, Rik Rok |
| Song 2: Standing Climb | “Stacy’s Mom,” Fountains of Wayne |
| Song 3: Climb to Breathless | “Crush,” Jennifer Page |
| Song 4: 40/20 sprints | “Dirty Little Secret,” The All-American Rejects |
| Surprise Sprints | “1985,” Bowling for Soup |
| Song 1: Seated Climb | “Dirrty,” Christina Aguilera, Redman |
| Song 2: Standing Climb | “I Kissed a Girl,” Katy Perry |
| Song 3: Climb to Breathless | “Jessie’s Girl,” Rick Springfield |
| Song 4: 40/20 sprints | “Hey Ya!,” Outkast |
| Cool Down | “Layla,” Derek & The Dominos |
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.