As we enjoy the last few weeks of summer before school starts, I wanted to create an indoor cycling routine and playlist to celebrate the warmer weather.
Enjoy!
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.
- Song 1: Mod to Hard w/ a surge at chorus. Find a fast pace to the beat of the music for a moderate intensity. Throughout the song, keep the same pace and add more resistance to increase intensity. At the chorus, do a quick surge to pick up the pace. By the end of the song, you should be at a hard intensity.
- Song 2: 30/30 sit/stand. Maintain the resistance from the song prior. Do 30 seconds seated, 30 seconds standing. Every time you sit, add a bit more resistance to find very hard intensity.
- Song 3: Climb 1. Start at a base road resistance, moderate intensity. Throughout the song, add more resistance to increase intensity. Ending at a hard intensity.
- Song 4: Climb 2. Maintain the resistance from the song prior. Start at a hard intensity. By the end of the song, you should be approaching breathless in a standing position.
- Song 5: 30/30 sprints. 30 seconds breathless interval. 30 seconds recovery.
Summer Weather Indoor Cycling Routine and Playlist
| Series Song / Workout | Song |
| Warm up | “Ocean Avenue,” Yellowcard |
| Song 1: M to H; chorus surge | “Sunshine,” OneRepublic |
| Song 2: 30/30 sit/stand | “Sunroof,” Nicky Youre, dazy |
| Song 3: Climb 1 | “Hot N Cold,” Katy Perry (Explicit) |
| Song 4: Climb 2 | “Thunder,” Imagine Dragons |
| Song 5: 30/30 sprints | “HOT TO GO!,” Chappell Roan |
| Song 1: M to H; chorus surge | “Strip That Down,” Liam Payne, Quavo |
| Song 2: 30/30 sit/stand | “She’s Kinda Hot,” 5 Seconds of Summer (Explicit) |
| Song 3: Climb 1 | “Cool Kids,” Echosmith |
| Song 4: Climb 2 | “Hotter Than Hell,” Dua Lipa |
| Song 5: 30/30 sprints | “Sweat – Remix,” Snoop Dogg, David Guetta |
| Song 1: M to H; chorus surge | “Heat,” Kelly Clarkson |
| Song 2: 30/30 sit/stand | “Hot Blooded,” Foreigner |
| Song 3: Climb 1 | “Mr. Brightside,” The Killers |
| Song 4: Climb 2 | “Slow Hands,” Niall Horan |
| Song 5: 30/30 sprints | “Hotel Room Service,” Pitbull |
| Cool Down | “Escape (The Pina Colada Song),” Rupert Holmes |
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 a indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.