A Stationary Bike Workout You Can Do At Home

Spin class is some of the most fun you’ll ever have burning calories, but when you’re on the go, it’s not always easy to actually make it to a session. It can also be a bit pricey, with many of the best and most intense classes averaging at around $35. So what’s the solution to getting that same high-octane workout when you can’t leave the house or when you need to keep things affordable for the month? A stationary bike of course.

Alison Cohen, New York City Master Instructor at Flywheel, spins at one of the best cycling studios in the country and definitely knows a thing or two about creating great exercise routines, whether in her classes or right in the comfort of your own home. We tapped her expert advice for a great, calorie-burning program to do on your stationary bike, plus some great tunes to help you get the most out of your workout.

WORKOUT INSTRUCTIONS

Song 1: In My Mind (Axwell Radio Edit) by Ivan Gough & Feenixpawl featuring Georgi Kay

This is a flat road and focused on speed.  Begin with your RPM around 80-85. The beat drops 2x during the song.  When the beat drops, you pick up the pace for 45 seconds (90-95 RPM), and then slow it back down (around 75 RPM). Add a little resistance. The second interval is also 45 seconds. When the beat drops, pick up the pace (95-100 RPM) until the end of the song.

Song 2: Go Hard or Go Home by Wiz Khalifa & Iggy Azalea

This is a light jog. Begin with your RPM around 65. Take it out of the saddle.  The first interval is 40 seconds.  When it begins, pick up the pace in third position (around 70-75 RPM). Then take it back to a jog. The second time the chorus picks up, saddle down and pick up the pace for 40 seconds (around 75-80 RPM). Take it back to jog, add a little resistance, and hold the pace back into third position. Give yourself a 15 second recovery and pick up the pace in third for the final 40 seconds (70-75 RPM).

Song 3: Don’t (Don Diablo Remix) by Ed Sheeran

Ed Sheeran - Don't (Don Diablo Remix) from Filthy Richard on Vimeo.

This is a moderate hill starting in third position (50-55 RPM). When the chorus picks up, start to pick up the pace in third for 15 seconds (60-65 RPM), then drop it in the saddle for the remaining 30 seconds.  Add a little more resistance. Take it back to 3rd. When the beat drops, it is a 90 second push! Pick up the pace for 30 seconds out of the saddle, continue the push for 30 seconds in the saddle holding the pace, then for the final 30 seconds add some resistance and push it out of the saddle (50-60 RPM for final push).

Song 4: Off That (feat. Drake) by Jay Z

This is a flat road with more resistance than the first song.  Start at 75-80 RPM.  Ride the flat road for 1 minute then pick up the pace for 30 seconds (90 RPM), recover for 30 seconds. Add some resistance and take it up to a second position run holding the pace for 30 seconds (RPM in the 70s). Saddle down and drop a little resistance. Ride the heavier flat and for the final 45 seconds and pick up the pace again.

Song 5: I Want U by Alison Wonderland

This is a light hill starting at 55-60 RPM. Start in third position and pick up the pace for 30 seconds (65-70) when the chorus kicks in. After the chorus, slow down and saddle down. During the second chorus, pick up the pace for 30 seconds in the saddle (65-70 RPM). Then take it back to 3rd and add a little resistance.  During the final minute, start to pick up the pace for 15 seconds in third, then continue the push for 45 seconds in the saddle (anything above 60 RPM).

Song 6: Breath of Life by Florence & The Machine

This is a moderate to heavy hill. Start in the saddle around 45-50 RPM. As the music picks up, you will have a 1 minute interval: rise up to 3rd for 30 seconds pushing (as close to 55 RPM as possible), then saddle down for 30 seconds to continue the push. Recover for 45 seconds in the saddle and add some resistance. Take it back to 3rd for the final minute 30 second push (55 RPM) in third and then finish it in the saddle for the final 30 seconds.

Song 7: The Hills by The Weeknd

This is your heaviest hill. Start in third position to begin with RPM close to 40. Crank up the resistance and work the whole hill. Keep adding resistance along the way, alternating between third position and the saddle. For the final 45 seconds, push as hard as you can in 3rd to the top (45-50 RPM).

Song 8: Slave to the Rhythm (Audien Remix) by Michael Jackson

Michael Jackson - Slave To The Rhythm (Audien Remix V-Remix By Roger Mendez) from Roger Mendez on Vimeo.

This is a flat road to the finish line. Start with your RPM around 85.  The first interval is 30 seconds (90 RPM or better). Then slow it down and add some resistance. Rise to second position for a 30 second run. Saddle down and take it home as hard as you can pedal for the final 45 seconds.

All songs in this playlist are available on iTunes.

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