Aim for revolutions per minute (RPMs) to be between 80 and 90. Note that this is based on your individual level of fitness and your own rate of perceived exertion. Song: “Adventure of a Lifetime” by Coldplay (4:23)įind your base resistance or level of tension, which should be around a 5 on a scale of 1-10 with 10 being the heaviest or most difficult level possible.

“Something About You – ODESZA-Remix” by Hayden James, ODESZA (5:43).

“In the Name of Love-DallasK Remix” by Martin Garrix, Bebe Rexha, DallasK (3:20).

“Keeping Your Head Up– Topic Remix” by Birdy, Topic (3:35).

“Hymn for the Weekend – Seeb Remix” by Coldplay (3:32).

“Let me Touch Your Fire” by ARIZONA (3:39).

“Say a Prayer for Me –Radio Edit” by Rüfüs (3:18).

“Burn Fast (Win & Woo Remix)” by Win and Woo, Bryce Fox (3:33).

“Ghost” (Lost Kings Remix)” by Halsey (3:06).

“Talking Body – Gryffin Remix” by Gryffin (4:29).

“Picking up All the Pieces” by Strange Talk (3:45).

“Adventure of a Lifetime” by Coldplay (4:23).

There are 16 songs in total, which together add up to a 60-minute workout.

5=not too easy, not too hard a moderate challengeĮach song requires a different level of intensity and variation of movement.

Lastly, be sure to drink water during and between songs as needed. This workout suggests RPM ranges to follow, but this can be modified if necessary. On spin bikes, the displays usually show revolutions per minute (RPMs), which indicate your cadence or pedal speed. Select degree of tension that fits with your individual level of fitness. Thus, select any level on the bike display that translates to the tension levels mentioned in this workout. As a result, the levels of tension for this workout are described using a scale of 1 to 10, with 1 being super easy, and 10 as the hardest level possible. Because there are many different types of bikes across gyms, resistance levels aren’t always indicated the same way on all models. How It WorksĪll this workout requires is an MP3 music player and access to a spin bike. When you’re feeling the crunch, take matters into your hands and do it yourself with this 60-minute, indoor cycling/spin workout.įilled with challenging sprints and climbs, we’ve even included the perfect spinning music playlist for you to pedal to. Signup & Get Early Bird Access To Our Personal Training App However, for those of us with uncompromising schedules, it can sometimes be challenging to attend our spin classes at their designated times. Indoor cycling, a.k.a spinning, is a fabulous way get improve your cardiovascular fitness while building up your hamstrings, glutes and core muscles.

Spin class warm up songs