The Summertime Indoor Cycling Solo Ride

You'll work hard but feel like you're playing hard with this spirited ride

You know the old tune, “Summertime, and the livin’ is easy . . .”? Well, those lyrics might capture the spirit of summer but they just aren’t meant for indoor cyclists who want to continue to push themselves hard in their workouts.

This spirited interval ride and summer-themed music will help you work hard, push yourself out of your comfort zone, and boost your fitness level. Thanks to the hill climbs, flat roads, sprints, and fast-paced stretches you’ll encounter in the workout, you’ll build speed, strength, and endurance—and get an endorphin release that will leave you feeling free and easy (and maybe a bit proud) after the ride.

   

Summer Solo Ride

Step one: Put together your playlist.
Step two: Fill a large water bottle to keep you well hydrated during the ride and grab a towel because you are going to sweat a lot. Then, climb onto the saddle and get ready to ride!

Song: "Skinny Genes ,Eliza Doolittle  

What to Do: Warm up. Sit and pedal with light-to-moderate resistance at a steady pace for 1½ minutes, while focusing on the quality of your pedal strokes. (Keep them smooth and fluid!) Add a little resistance then transfer the work to your right leg for 30 seconds; next, switch the work to your left leg for 30 seconds. Add a little more resistance and engage both legs for the rest of the song.

Duration: 3 minutes       Speed (RPM): 80-100          Difficulty (RPE):  4-5

Song: "Before the Fire," Santigold

What to Do: Add enough resistance to support you in a standing position, and bring yourself to an upright standing jog, with your hands in position two.

Jog it out with loose, easy pedal strokes for the entire song. 

Duration: 3 minutes       Speed (RPM): 70-80                        Difficulty (RPE):  6-8

Song: "Don’t Let Me Down," The Chainsmokers  

What to Do: Have a seat, add moderately heavy resistance and do a seated climb for one minute, until the chorus kicks in.

Add a bit more resistance, stand up, place your hands in position three, and add 5-10 RPMs to your pace for 20 seconds. Have a seat and repeat the pattern throughout the song.

Duration: 3½ minutes             Speed (RPM):  50+                 Difficulty (RPE):  7-9

Song: "Got 2 Luv U," Sean Paul     

What to Do: With light resistance on the bike (to simulate terrain that’s slightly harder than a flat road), stay seated and find and maintain a quick pace between 70 and 80 RPMs. After 1½ minutes, add a bit of resistance (or one gear) and stand and jog for 30 seconds. Have a seat, maintain the same resistance, and resume the 70-80 RPM pace ‘til the end of the song.

Duration: 3¼ minutes           Speed (RPM):  70 - 80         Difficulty (RPE):  7-8

Song: "The Boys of Summer," DJ Sammy      

What to Do: With moderate resistance on the bike, stay seated, find a quick baseline pace (70-80 RPMs) and pedal steadily for 30 seconds. Then do a 25-second speed interval (at 110 RPMs). Return to 70-80 RPMs for 30 seconds then rev it back up to 110 for 30 seconds.

Continue this pattern throughout the song. 

Duration: 5 minutes             Speed (RPM):  70/110           Difficulty (RPE):  7-8

Song: "Save the World (Zedd Remix) "  Swedish House Mafia  

What to Do: Add moderately heavy resistance and do a seated climb, maintaining a pace above 60 RPMs for one minute. Add resistance and bring yourself to a standing climb (hands in position three) for 30 seconds. Return to the saddle for one minute. Add more resistance and bring yourself to a standing climb for 30 seconds. Go back to the saddle and pedal steadily for 30 seconds. Add resistance and do a standing climb (hands in position three) for one minute. Have a seat and pedal steadily for 30 seconds. Add resistance and finish the hill in a standing position.

Duration: 6¼ minutes             Speed (RPM):  50+                   Difficulty (RPE):  7-9

Song: "I’m Not Alone," Calvin Harris 

What to Do: Drop some resistance from the bike so that it feels like you’re just above a flat road. Bring yourself to an upright standing jog with your hands in position two, and maintain a pace above 60 RPMs. When the tempo of the music begins to pick up 45 seconds into the song, walk your hands out to position three, shift your hips back, and run it out for 45 seconds. Slow down your pace, return to an upright standing jog (hands in position two), and repeat the pattern through the song.

Duration: 3½ minutes           Speed (RPM):  60-90         Difficulty (RPE):  6-7

Song: "She Bangs," Ricky Martin

What to Do: With resistance that feels slightly harder than a flat road, have a seat and find a moderately quick pace (70-80 RPMs); pedal steadily for 20 seconds. Then, push your pace to 100 RPMs for 20 seconds. Return to the moderately quick pace (70-80) and repeat this pattern all the way through the song.

Duration:  4½ minutes    Speed (RPM):  70-100         Difficulty (RPE):  6-9

Song: "Summer," Calvin Harris

What to Do: With moderately challenging resistance on the bike (to simulate a moderate hill), find a brisk pace in a seated position (above 60 RPMs). Add resistance every 30 seconds. When you get to the point where you can’t take any more resistance in the saddle and maintain a pace above 50 RPMs, bring yourself to a standing climb and pick up your pace until the end of the song.

Duration: 3¾ minutes           Speed (RPM):  50+        Difficulty (RPE):  7-9

Song: "Hot," Inna

What to Do: With moderate resistance on the bike, have a seat, find and maintain a quick pace (between 70 and 80 RPMs) for 15 seconds. When the spirit (and the music) moves you, push your pace as fast as you can for as long as you can. Then, slow it down. Repeat this free-form speed play throughout the whole song.  

Duration: 3½ minutes           Speed (RPM):  70/110          Difficulty (RPE):  7-9

Song: "Fall In Love", Phantogram 

What to Do: It’s time to cool down. Drop your resistance to a flat road and pedal slowly but steadily for 1 minute. While keeping your legs moving, sit up tall in the saddle, and take some big, deep breaths, then do a series of upper body stretches. Climb off the bike and do a series of lower body stretches while standing on the floor.

Duration:  4½ minutes          Speed (RPM):  50+               Difficulty (RPE):  3-4

Give yourself a mental high-five for a strong performance. Be sure to drink lots of water for the next few hours to replenish what you lost through sweating. Stay cool!

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