As an indoor cycling instructor, my favorite part outside of the studio is building your playlists to fill your earholes with some magic, dope beats, and maybe even some thing you’ve never heard before.
Instead of sharing the exact class plan (since I typically let the music tell me in the moment WHAT we should do), I’ll give you a guideline of how I teach:
BPM & RPM: What are these?
First, let’s discuss the differences and similarities of BPM/RPM. These will be the bare bones of my playlists I post for you.
BPM, (or Beats Per Minute) is a musical reference point. SOMETIMES when plugged into websites or beat recognizing software they may come back in HALF BPM or even doubled.
RPM (or Rotations Per Minute) are typically what you’ll see on your console of your bike (if yours has one).
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Song BPM is 104 – pending what the song sounds like – you could ride this as a flat at 104 RPM, OR cut the beat in half and ride at 52 RPM.
RPM & what I usually do:
100 – 130 flat road
70 – 95 standing jog with some mixed in flats depending on the song
50 – 70 climb, again depending on the song
Anything less than 49 I would recommend to push the doubled rpm or don’t cut the BPM in half and ride a flat.
From there, the beat of the music guides me and tells me when it’s time to add gear, push speed, or both. And my body tells me when I need to pull back or when I know I CAN push just a bit more. If dancing on the bike is your jam, dance responsibly and with great form! No judgement here.
This playlist (~45min including cool down), I hope, allows you to find some power in your workout and help you find success as you leave your comfort zone. Grab your shoes, hop on your bike, and let’s ride!
If you like it, be sure to tag me on Instagram (@sydneydelucchi) & PIN this playlist on Pinterest!
Kiss the Sky 100RPM
? feat Halsey 78RPM
Give No F*cks 110RPM
Ready Set Go 85RPM
Hold On feat Michel Zitron 64RPM
Blinding Lights 85RPM
Alone, Pt II 88RPM
Truth Hurts – CID Remix 64RPM
The Archer 124RPM
Everything I wanted (cool down)