A Solo Ride to Put You in the Mood for Love

This interval workout set to love songs will put you in a romantic mood.

Woman & man working out on crosscycle at gym
Klaus Vedfelt/Taxi/Getty

With Valentine’s Day this month, it’s time to get in the mood for love and indoor cycling is a great way to do it! For one thing, it can rev up your sex life by boosting your cardiovascular fitness and stamina, enhancing blood flow throughout your body, boosting your body image, and triggering the release of feel-good brain chemicals. For another thing, this solo ride with a playlist that’s all about love will help you focus on what you value about your partner or yearn for in one you have yet to meet!

Make a playlist with the following songs, fill a large water bottle to keep you well hydrated, and grab a towel (because you will sweat!). Then, get ready to ride!

Song:  Love and Memories, O.A.R.

What to Do: Warm up. Sit and pedal with light-to-moderate resistance at a steady pace for 1½ minutes. Transfer the work to your right leg for 30 seconds, then to your left leg for 30 seconds. Add resistance and engage both legs for the rest of the song.

Duration: 3¼ minutes           Speed (RPM): 80-100          Difficulty (RPE):  4-5

Song:  Heart Skips a Beat, Olly Murs

What to Do: Pedal while seated for 30 seconds; add enough resistance to support you in a standing position and bring yourself to a standing run with your hands in position 3 for 30 seconds. Move to a standing jog (hands in position 2) for 30 seconds. Return to the saddle for 30 seconds and repeat the pattern.   

Duration: 3¼ minutes           Speed (RPM): 60-80             Difficulty (RPE): 6-7

Song: Lessons in Love, Neon Trees

What to Do: Add medium-heavy resistance and pedal while seated, adding resistance every 30 seconds. When you can’t take any more resistance in the saddle, bring yourself to a standing climb (hands in position 3) and stay there, continuing to add resistance every 30 seconds for the rest of the song.

Duration: 3¾ minutes           Speed (RPM):  45+ Difficulty (RPE):  8-10

Song:  International Love, Pitbull

What to Do: Stay seated and pedal at a brisk clip with mild to moderate resistance on the bike. Try to keep your pace steady all the way.

Duration: 3¾ minutes           Speed (RPM):  80-90            Difficulty (RPE): 6

Song: Say Hey (I Love You), Michael Franti & Spearhead

What to Do: With moderate resistance on the bike, maintain a steady pace (between 70 and 80 RPMs) for 30 seconds; add a little resistance and pedal steadily for the next 30 seconds. Increase your pace by 10 RPMs (80 to 90 RPMs) for the next 30 seconds; then, add a bit of resistance and maintain your current pace for 30 seconds. Next, increase your pace to 90 to 100 RPMs for 30 seconds, then add a little resistance and stay steady (90-100) for 30 seconds. After that, drop a gear and drop 10 RPMs for 30 seconds, then do it again.  

Duration: 4 minutes             Speed (RPM):  70/100           Difficulty (RPE):  7-8

Song: Tonight (I’m Lovin’ You), Enrique Iglesias

What to Do: With light to moderate resistance on the bike, find a quick baseline pace (70-80 RPMs) and pedal steadily for 30 seconds; do a 25-second speed interval (RPMs of 110). Repeat the pattern throughout the song. 

Duration: 4 minutes             Speed (RPM):  70/110           Difficulty (RPE):  7-8

Songs: We Found Love, Rihanna; Crazy in Love, Beyoncé

What to Do: Add moderately heavy resistance and do a seated climb for 45 seconds. Stand, with hands in position 3, add resistance and make it a heavy standing climb for 45 seconds. Bust through the resistance by adding 10 RPMs or two pedal strokes for the next 30 seconds. Gear down to a flat road, sit and pedal steadily for 30 seconds. Then, repeat the pattern through both songs, making each pass through the circuit more challenging.

Duration: 7½ minutes             Speed (RPM):  50+                         Difficulty (RPE):  7-9

Song:  Love Me Again, John Newman

What to Do: Pedal while seated for 30 seconds then add enough resistance to support you in a standing position; bring yourself to a standing run with your hands in position 3 for 30 seconds. Then, move to a standing jog (hands in position 2) for 30 seconds. Return to the saddle for 30 seconds and repeat the pattern ‘til the end of the song.  

Duration: 4 minutes              Speed (RPM): 60-80             Difficulty (RPE): 6-7

Song: Love Resurrection, Alison Moyet  

What to Do: With moderate resistance on the bike, maintain a steady pace (between 70 and 80 RPMs) for 30 seconds; add a little resistance and pedal steadily for the next 30 seconds. Increase your pace by 10 RPMs (80 to 90 RPMs) for the next 30 seconds; then, add a bit of resistance and maintain your current pace for 30 seconds. Next, increase your pace to 90 to 100 RPMs for 30 seconds, then add a little resistance and stay steady (90-100) for 30 seconds. After that, drop a gear and drop 10 RPMs for 30 seconds; do this one more time.

Duration: 4 minutes             Speed (RPM):  70/100           Difficulty (RPE):  7-8

Song: DJ Got Us Fallin’ in Love, Usher   

What to Do: Add medium-heavy resistance and pedal in a seated position, adding resistance every 30 seconds. When you can’t take any more resistance in the saddle, bring yourself to a standing climb (hands in position 3) and stay there, continuing to add resistance every 30 seconds for the rest of the song.

Duration: 4 minutes  Speed (RPM):  45+ Difficulty (RPE):  8-10

Song: I Melt With You, Modern English

What to Do: Drop your resistance to a flat road and pedal steadily for 1 minute. Keep your legs moving, and sit up tall in the saddle. Take some big, deep breaths, and do a series of upper body stretches for 1½ minutes. Bring your bike to a stop, dismount, then do a series of lower body stretches off the bike.

Duration:  4 minutes   Speed (RPM):  50-80   Difficulty (RPE):  3-4

Pat yourself on the back, and look forward to love and affection 365 days a year. You deserve it!

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