Dance Party Peloton Ride

Ever since I took my first spin class, and even more after getting hooked on Peloton, I’ve been wanting to design my own spin classes with my favorite music! Finally I did it!! I’m still a total Robin/Alex worshiper and will keep doing the instructor classes more often than not, but every once in a while I just want to rock out to my favorite music and really get into the beat instead of trying to listen to the teacher.

If you love these songs you’ll definitely love this ride, so give it a try and let me know what you think! Use my Spotify playlist and blast it on a nice loud speaker (not just your phone)

Switch your phone’s auto-lock to off and set it on your bike display so you can see the instructions below for each song as you ride. Or print it out if you’re old school and use the paper as your reference. Let’s get into it!!

Let’s Have A Kiki

• Warm up
• 25-35 resistance
• 90-100 cadence
• At 2 minute mark add 2-3 resistance, maintain cadence
• At 3 minute mark add 2-3 resistance, maintain cadence

Downtown

• 45 resistance – match the slow beat
• At 1 minute mark add 5 resistance, maintain cadence
• Sprint @ first chorus, around 1:45 for 30 seconds, then back to slow beat, stand if you want to
• Sprint @ second chorus, around 4:00 to the end of the song

Sorry

• 40 minimum resistance
• Match fast beat, 90-100 cadence
• Sprint @ chorus around 1:00, 115 cadence
• 30 seconds on, 30 off
• 20 seconds on, 20 off
• 20 seconds on, 20 off (ish)

Swish Swish

• 45 resistance, 60 cadence
• At the chorus, add 5 resistance and stand up to 3rd position
• When chorus ends, sit but keep resistance and cadence where they are
• At next chorus, add 2-3 resistance and stand up to 3rd
• When chorus ends, sit and keep everything as is
• Final chorus, add another 2-3 resistance and stand! Sprint during Nicki’s rap!!

What About Us

• This is your recovery! Keep it mellow enough to let you belt it out 
• 25-35 resistance, around 90-100 cadence
• Around 2:30 increase resistance to 45-50, switch cadence to match the half beat and stand up to 3rd position through the chorus
• Keep on the resistance and sit during quiet part
• Add 2-3 resistance and stand through the end of the song

Can’t Hold Us

• 35-40 resistance, cadence match the half beat (slow-ish)
• Every time Wanz the deep guy voice sings, pick up your pace to match the fast beat ~110 cadence through the full refrain which is around 25 seconds each time
• Pull back during rap parts to the half beat, stand if you need to recover
• When you hear the trumpet solo, add 5 resistance and stand to hold your cadence
• Sprint during the na-na-nas!

WAP

• 45-50 resistance, match the slow beat with your cadence
• @ Big Mac Truck add 5 resistance, maintain cadence
• @ the end of Megan Thee Stallion’s rap add 5 resistance, maintain cadence
• @ dangly thing in the back of throat (lol) add 5-10 and stand! Ride it out and PUSH IT to the end of the song!! This is your biggest and longest hill of the ride! Wooooot!

Rain On Me

• 25-35 resistance, 80-95 cadence
• When Ariana is done around 1:25, increase resistance to 45-50 and switch to the slower half beat
• Stand when the beat drops! Maintain half-beat cadence
• At the next chorus, add 5 and sprint for about 30 seconds!!!

Falling

• Drop 10 off your resistance and slow down, take a drink 
• Around 1 minute, drop resistance down to 25-30, increase cadence to 80-90
• Flush your legs out until you hit 33:33 for the ride
• Stop, stretch, and tell me how it went!