The Stronger-By-Tomorrow Ride

If you want to build strength fast, this ride is for you

Woman using spin machine in gym
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You know those days when you really want to push yourself super hard and feel like you reaped serious gains by the end of your workout? Well, this ride does that. It’s an intense strength-building workout, in which you progressively add resistance until you reach the halfway point (the pinnacle of the progressive climb) then gradually lower it again.

This ride will help you build muscle strength, stamina, and power as well as aerobic fitness.

You’ll feel a tremendous sense of physical and psychological accomplishment afterward, complete with an endorphin rush. And this is an especially great ride for those who are training for a triathlon or cycling event or who are trying to bust through an exercise plateau.

How to Start the Ride

The first step is to put together your playlist. Then, fill a large water bottle to help you stay well hydrated during the ride and grab a towel because you are going to sweat a lot. Then, hop onto the saddle and get ready to push your limits and emerge from this 45-minute workout feeling stronger!

Song: "HandClap "  Fitz & The Tantrums
What to Do: Warm up. Sit and pedal with light-to-moderate resistance at a steady pace for 2 minutes, while focusing on keeping your pedal strokes super smooth and fluid. Eliminate any dead spots along the way around. 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 again until the song ends.

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

Song: "This Is What You Came For"  Calvin Harris (featuring Rihanna)
What to Do: Add enough resistance to support your weight 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 30 seconds. As the tempo of the music picks up, walk your hands out to position three and rev up your pace for 45 seconds. Slow it down and return to the upright standing jog. Repeat the pattern for the entire song. 

Duration: 3¾ minutes           Speed (RPM): 70-80                        Difficulty (RPE):  6-8

How to Complete the Progressive Ride​

This pattern will continue seamlessly from one song to the next, as you climb the pyramid and make your way down the other side. Here’s what the movements look like: Have a seat, add moderately heavy resistance and do a seated climb for the specified period of time; add one gear (or its equivalent) and pedal steadily for the specified period of time. Bring yourself to a standing climb for the allotted time, add one gear and continue the standing climb for the same amount of time. Repeat. Note: You will be pushing RPEs of 9 or higher by the time you reach the peak.

Here’s what the ride looks like, accompanied by music:

Songs:

  • "Bang My Head" David Guetta (3¼ minutes)
  • "Live It Up" Jennifer Lopez featuring Pitbull (4 minutes)
  • "Don’t Let Me Down" The Chainsmokers (3½ minutes)
  • "She Bangs(Spanish Version), Ricky Martin (4½ minutes)
  • "Turn Around Pt. 2"  Flo Rida & Pitbull (4 minutes)
  • "Never Say Never" (Mark Knight Remix), Basement Jaxx (7¼ minutes)
  • "Suave", Nayer (3¾ minutes)

(2-minute circuit)

  • Seated climb for 30 seconds
  • Add 1 gear and continue the seated climb for 30 seconds
  • Bring yourself to a standing climb (hands in position 3) for 30 seconds
  • Add 1 gear and continue the standing climb for 30 seconds

(4-minute circuit)

  • Seated climb for 60 seconds
  • Add 1 gear and continue the seated climb for 60 seconds
  • Bring yourself to a standing climb (hands in position 3) for 60 seconds
  • Add 1 gear and continue the standing climb for 60 seconds

(6-minute circuit)

  • Seated climb for 90 seconds
  • Add 1 gear and continue the seated climb for 90 seconds
  • Bring yourself to a standing climb (hands in position 3) for 90 seconds
  • Add 1 gear and continue the standing climb for 90 seconds

(7-minute circuit)

  • Seated climb for: 120 seconds
  • Add 1 gear and continue the seated climb for 90 seconds
  • Bring yourself to a standing climb (hands in position 3) for 120 seconds
  • Add 1 gear and continue the standing climb for 90 seconds

You have reached the top of the climb and it’s downhill from here. 

(6-minute circuit)

  • Seated climb for 90 seconds
  • Drop 1 gear and continue the seated climb for 90 seconds
  • Bring yourself to a standing climb (hands in position 3) for 90 seconds
  • Drop 1 gear and continue the standing climb for 90 seconds

(4-minute circuit)

  • Seated climb for 60 seconds
  • Drop 1 gear and continue the seated climb for 60 seconds
  • Bring yourself to a standing climb (hands in position 3) for 60 seconds
  • Drop 1 gear and continue the standing climb for 60 seconds

(2-minute circuit)

  • Seated climb for 30 seconds
  • Drop 1 gear and continue the seated climb for: 30 seconds
  • Bring yourself to a standing climb (hands in position 3) for 30 seconds
  • Drop 1 gear and continue the standing climb for 30 seconds


Song: "Mr. SaxobeatAlexandra Stan
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: 3¼ minutes           Speed (RPM):  70 - 110       Difficulty (RPE):  7-8

Song: "GoldKiiara​
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 follow with a series of lower body stretches while standing on the floor.

Duration:  3¾ minutes          Speed (RPM):  50+               Difficulty (RPE):  3-4

Take a moment to look at yourself in the mirror and give yourself a visual high-five for a strong performance. You rocked this workout! Be sure to drink lots of water for the next few hours to replenish what you lost through sweating, and use a foam roller on your leg muscles if they feel sore later. Above all, remember that tomorrow you will be stronger than you were before this ride. 

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