Girl Power Party Ride

This ride is a blast with all my favorite girl power pump up songs! Definitely ready to conquer the day, the world, or whatever else after this one!!

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. Here we go!

Starships

• 25-35 resistance, 90 cadence
• When beat drops (we’re higher than a mother…), speed up to 110-120 cadence
• Follow the beat and drop back to 80-90 cadence; add 2-3 resistance
• Again at beat drop float up to 110-120 cadence

Shewolf

• 45-50 resistance, match half beat
• At chorus (there’s a shewolf in the closet…) add 5 and stand, maintain cadence
• Stay standing during SOS apart and do a little 2 front, 2 back, repeat
• Drop back down and maintain cadence and higher resistance between choruses
• Repeat!

Confident

• 45-50 resistance, match half beat
• Increase to 65 resistance on quiet chorus (what’s wrong with being, what’s wrong with being…) and stand
• Repeat! Dropping down between
• When she says underrated and then the beat drops sit and sprint to end of song (about 30 seconds, 50 resistance, 90-100 cadence) – should be breathless!!!

Therefore I Am

• 45 resistance, match slow beat around 50 cadence – will feel easy at first
• Add 2 points of resistance every 10 seconds, but maintain cadence
• Stand for final 30 seconds and bring it home!

Timber

• 35-40 resistance
• Match fast beat around 90-100 cadence
• Sprint during pit bull raps (2x) 110 cadence about 30 sec each
• At the build up increase to 50 resistance 70 cadence and stand thru end of the song

Body

• 40 resistance, match fast beat around 90-100 cadence
• Take a drink and towel for the first 30 seconds or so! Then get back in it
• Stand and jog during body ody ody ody parts until she starts rapping again (it’s really fast, like 85-90 cadence so you’re gonna have to isolate your upper body to let your legs keep up)
• Sit between choruses

Praying

• 60 minimum resistance and 50 cadence – Pretty slow!
• Stand when she starts singing faster around 2 minutes 10 seconds
• Speed up leg speed to about 75 cadence for final 30 seconds

Born This Way

• 45 resistance 65-70 cadence
• On fun parts add 10 and stand
• Drop resistance and sit between

Into You

• 35 resistance, match fast beat around 100 cadence
• Increase to 50 at chorus and stand to match the half beat
• Sit at quiet part but maintain resistance and cadence
• At next chorus, add 5 and stand! It’s a long one so add more resistance part way if you’re feelin it!
• Song drops out; Sit and maintain (not long, like 20 sec)

Golden

• Drop resistance slowly, taking at least a minute to get down to 25-30
• Speed legs up as your road flattens and flush them out until 33:33

You freakin did it!!! Now go out and conquer the day!