Welcome back to Workout Wednesday at The Owl Muse.
Earlier this month, The Owl Muse shared Spotify playlists for cardio and weight training mixtapes, so today it’s all about indoor cycling. You know, like on a stationary bicycle? This particular Spotify playlist for spinning has a distinctly dance music vibe with some of my very favorite EDM, house, and disco tracks.
Indoor cycling is meant to be done in the dark, so I guess I was inspired by the idea of the dance floor. Maybe I should put a disco ball up in my basement, hmmm…
OWL MUSE SPINNING PLAYLIST < Play on Spotify
Okay, get your headphones on and get on that bike. I use a heart rate monitor tells me I have the resistance at the right level of intensity.
WARM UP SONGS – Start with light resistance and ramp up gradually during the warm up. I look for my heart rate to be 110-115 by the end of the first three songs.
2. Oxford Comma/Vampire Weekend
3. Shake Your Booty/KC & The Sunshine Band
THE FIRST HILL – Crank up the resistance! For me this is a standing climb, and I try to get my heart rate up into the zone of 130-140 bpm. Cadence is slower, but if you don’t break a sweat on this part of the workout you probably need to add resistance.
4. Details of the War/Clap Your Hands Say Yeah
5. Crown on the Ground/Sleigh Bells
6. Gold Lion/Yeah Yeah Yeahs
RECOVERY – Back off the resistance and get back in the seat.
7. Time to Pretend/MGMT
8. Get Lucky/Daft Punk
THE SECOND HILL – Put more resistance on your spin bike and get back out of the seat. This is a kinder, gentler hill than the first but it’s still a hill.
9. Woman King/Iron & Wine
10. Let Forever Be/The Chemical Brothers
COOL DOWN SONG – Back off the resistance and bring your heart rate down.
STRETCHING – Do your best yoga moves. Or just lie on the ground. Whatever.
11. Agaetis Byrjun/Sigur Ros
I have done this workout many, many times.
There are different genres of spinning workouts and this falls into the strength category. The idea is to keep you HR 75%-85% of maximum and keep your cadence around 60-80. I do like the strength workouts on the bike because I feel like I’m building power in the legs and reinforcing my delicate knees. You can check out Spinning.com for tips on form.
I have two more spotify workout mixtapes/exercise routines to share with you before January is over. Next up, Punk for Plyo! Because I know you LOVE burpees!