From Lizzo to Halsey, this ride will have you working up a sweat in no time. Clip in with us for this month's playlist, with song by song instructions to keep your studio form on point from wherever your bike is these days!
The ride is founded on the idea of “riding to the beat.” Keep up the pace and you’ll be guaranteed a stellar workout. Don’t forget your TIEM Slipstreams and get ready for a great ride!
We're providing you with detailed choreo for this ride below, feel free to follow it exactly or use it as a general guide! Remember that the beat and drops will carry you through each move and it's okay to make it your own.
• Keep your core engaged and your back straight.
• Do not tense your shoulders or squeeze the handlebars. Remember, upper body light.
• Resistance is your friend! Don’t ride too light or too heavy. Listen to your body.
Choreography provided is only a suggestion. Whether you decide to tap it back and jump, or ride seated for the duration of the playlist, you’re guaranteed to get a great workout. Enjoy!
Position 1: Keeping your hands in the center of the handlebar, great spot while in the saddle or for certain choreo moves.
Position 2: Placing your hands in the curve of the handlebars.
Position 3: Holding the top of the handlebars with hips over the seat.
Take a deep breath in and start to find the beat, adding on just enough resistance to feel supported. Begin to engage your core and relax your shoulders. No choreo here- just add touches of resistance as you feel your body warming up.
2: RUNS IN THIRD
Quick runs! Hit the saddle and take some resistance off, making that wheel lighter. Catch up to the quicker speed here. When you feel the beat build- add an inch, then lift up and hold the jog! Halfway through each jog add in controlled tap backs. Repeat on each drop.
3: FAST JUMPS
Take an inch off the wheel and pick up your speed. This is a challenge, relax your hips and take a deep breath. When the beat drops "jump" up to third position for 4 counts then back to the saddle for 4 counts, keep going for 30 seconds. Don't worry about the exact amount of time, let the music direct you- there's no wrong amount of jumps.
This is a big change in resistance, you may need to put up to 3 full turns on until you find a resistance that supports this slow beat. Stay in the saddle, lifting up into strong corners at :46 and 2:11 for about 45 seconds.
5: JOG & CHOREO
Take off a turn or two. It's 2 crunches at position 3 to position 2 to position 1, we call this Around-The-World crunches. Drop these in for a few rounds on every chorus. Don't get caught up on when and for how long! Just keep your core tight, smooth bend in the elbows, and as always relaxed hips and shoulders. Tap up that resistance halfway through.
Turn up the resistance and let's burn it out. Holding three isolations at :56 (30 sec), 1:48 (15 sec), 2:28 (30 sec). Breathe through it! This is a little bit of a recovery- but keep the resistance strong and supportive.
7: RESISTANCE PUSHES
Beat slows down a touch here, add a quarter turn. We have two 30 second pushes against the beat here! Heart rate will come up and it should feel like a challenge, so don't be afraid to push yourself here. At 1:01 and 2:37 put a full turn on the wheel and try to find a pace ahead of the beat, keeping it for the whole drop!
8: HEAVY JUMP COMBO
Settle into this beat for strong jumps to second and third position. These jumps will be 4 counts up and 4 counts down in this pattern- SADDLE, 2nd, SADDLE, 3rd. Bring them in at :40, 1:42, and 2:30.
9: FINAL CLIMB
Last & heaviest hill, turn it up and hit the saddle. Gradually adding on resistance until we max out by the end of this song. To engage our core, bring your hands up in front of you in a 90 degree angle for 30 seconds at :48 and 1:57. With no upper body assistance here, your core and legs need to work a little harder.
10: POWER RUNS
Shaking off the resistance but keeping our heart rate up, 15 second power runs! On each drop, we lift up and hold the beat in third. Only rule- you add at least a half turn of resistance between each run. A break is next, you got this! Runs are at- :57, 2:03, 2:53.
This one's for you to take at your own pace. In the saddle, up in third- whatever feels best. Take these 3 minutes out of your day to be completely in your workout.
Two chances to wrap this ride up as strong as possible. Start to find your speed, but don't worry about being right on the beat until the drops (1:15, 2:52). On these drops, add a touch of resistance and hold on to this beat! Recover in between.
13: STRETCH & COOL DOWN
Cool down. Slow your legs and breathing down with a slow march. Use this final song to stretch at will, but be sure to hop off your bike and stretch your hamstrings, quads, glutes, and calves. Please make sure to hydrate after class! And grab a healthy carb and protein snack for post-workout muscle recovery.
Tap Back: Make sure your back stays straight, abs are engaged, and stay tall on the bike. Rock your body back, moving your hips over the saddle, for a single count for a tap back. You should be able to feel the seat graze your butt as you do this move.
Isolate: To isolate, go into position 3 and keep your back straight. Make sure your hips are back so that your butt is exactly over the saddle. Keep your elbows in and maintain light pressure on the handlebars. Avoid bouncing and feel the burn in your quads, hamstrings, and glutes.
Jump: Start in your saddle and when the time comes to “jump,” get into position 3 and pedal off the saddle. Return to your seated position and repeat as necessary.
Hip Slides: Similar to tap back, except do not touch the saddle with your butt. Keep your arms and torso long with your chest up and open.
Crunches: Standing or seated with hands in position 1. Engage your core and crunch. Squeeze at the bottom and keep your chest open with your shoulders wide.
Reverse Jumps: Standing in position 3, engage your core and move your hips back until you are sitting in the seat. Return to the standing position and repeat to complete a reverse jump!