Solo Ride: The Power Play Workout

A 45-minute workout that will leave you stronger, swifter and smiling

Solo Ride: The Power Play Workout

For those days when you crave speed and a challenging workout, this power-focused interval ride is just the ticket. Among the hill climbs, flat roads, and fast stretches in the workout, you’ll encounter several power surges where you’ll be pushing hard against substantial resistance or cranking up your pace during a sprint. There’s never a dull moment! Along the way, you’ll build speed, strength and endurance—and get an endorphin rush that will leave you feeling buoyant after the ride.

(For the record, this is also a great way to bust through a fitness plateau if you’ve been sticking with the same type of workout consistently for a while.)

After putting together your playlist, 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 power up your pedal strokes!

Song: Shake It, Metro Station

What to Do: Warm up. Sit and pedal with light-to-moderate resistance at a steady pace for 1½ minutes; focus on hitting every point on the circle with each leg. 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: Cooler Than Me, Mike Posner

What to Do: Add enough resistance to support you in a standing position but continue pedaling in a seated position for 30 seconds. When the tempo picks up, bring yourself to a standing position, shift your hips back, and place your hands in position 3; run it out for 30 seconds. Bring yourself to an upright standing jog (hands in position 2) and pedal for 30 seconds.

Have a seat and repeat this pattern, hitting all three positions, until the end of the song. 

Duration: 3½ minutes           Speed (RPM): 70-100          Difficulty (RPE):  6-8

Song: Can’t Feel My Face, The Weeknd

What to Do: Add moderately heavy resistance and do a seated climb for 45 seconds. Add a bit more resistance, stand up with your hands in position 3, and add 5 to 10 RPMs to your pace for 30 seconds. Have a seat and repeat the pattern until the end of the song.

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

Song: Before the Fire, Santigold   

What to Do: With moderately challenging resistance on the bike, stand up (hands in position 3) and find and maintain a quick pace that feels comfortable to you (between 60 and 80 RPMs) for 45 seconds. Have a seat and pedal hard, adding 10 RPMs to your pace for 30 seconds. Repeat the pattern ‘til the end of the song.

Duration: 3 minutes             Speed (RPM):  60/90             Difficulty (RPE):  7-8

Song: Can’t Hold Us, Macklemore & Ryan Lewis      

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

Song: Numb, Usher

What to Do: Add moderately heavy resistance and do a seated climb, maintaining a pace above 60 RPMs. Add resistance every 30 seconds, and maintain the same pace. When you reach the point where you can’t take any more resistance in the saddle while maintaining at least 60 RPMs, stand up, place your hands in position 3, and pedal hard until you reach the top (a.k.a., the end of the song).

Duration: 4 minutes          Speed (RPM):  60+                         Difficulty (RPE):  7-9

Song: Lean On, Major Lazer

What to Do: Drop some resistance from the bike so that it feels like you’re just above a flat road. Find a quick pace between 80 and 90 RPMs and pedal steadily all the way through the song.

Duration: 3 minutes              Speed (RPM):  80-90            Difficulty (RPE):  6-7

Song: Banshee, Santigold   

What to Do: With moderately challenging resistance on the bike, stand up (hands in position 3) and find and maintain a quick pace that feels comfortable to you (between 60 and 80 RPMs) for 70 seconds. Have a seat and pedal harder, adding 10-15 RPMs to your pace for 35 seconds. Repeat the pattern ‘til the end of the song.

Duration: 4 minutes             Speed (RPM):  60/95             Difficulty (RPE):  7-8

Song: She Bangs, Ricky Martin

What to Do: Drop some resistance from the bike so that it feels like you’re just above a flat road. Find a moderately quick pace (70-80 RPMs) and 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 the pattern all the way through the song.

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

Song: Raspberry Beret, Prince    

What to Do: With moderately heavy resistance on the bike, find and maintain a quick pace (between 70 and 80 RPMs) for 45 seconds. Add a little resistance and keep your pace steady for 45 seconds. Add a little more resistance, and ride harder for 45 seconds. Drop a little more resistance, and continue pedaling hard for 45 seconds. Drop a little more resistance, and pedal steadily ‘til the end of the song.

Duration: 3½ minutes           Speed (RPM):  70/90            Difficulty (RPE):  7-9

Song: Apache, The Sugarhill Gang

What to Do: Add medium-heavy resistance, and stand and pedal with your hands in position 3. Add a little more resistance every 30 seconds, and pick up your pace during each chorus before slowing to your baseline pace again. Maintain this pattern all the way through the song.

Duration: 4¼ minutes           Speed (RPM):  50+               Difficulty (RPE):  8-10

Song: You and I, PVRIS    

What to Do: 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. Take some big, deep breaths, and do a series of upper body stretches. Climb off the bike and follow with a series of lower body stretches while standing on the floor.

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

Congratulations! You are officially more powerful.

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