Lizzo vs Justin Timberlake

Lizzo has been topping charts, crushing the box office (see: Hustlers) inspiring women, and overall slaying the game… so, I chose to do an Indoor Cycling workout to a playlist featuring the stylings of Lizzo & Justin Timberlake. Grab your spin shoes, clip in, and get ready to belt out these songs at the top of your lungs!

Don’t forget, please consult a medical provider before beginning any workout regimens. If you’ve followed me and my teaching career, you know that I taught indoor cycling for the duration of my pregnancy. If you’d like to read more about that, follow this link.

You can choose to follow the general flow of the intervals I chose to ride to these songs with, OR blast your tunes and ride your heart out. There’s no right or wrong way to work it!

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An Empowering Indoor Cycling Workout

Numbers indicated are the BPM we rode to, G = gear, S = speed.

1. Stayin’ Alive (111) warm up, flat road, with speed surges, add gear as ready
2. Bounce (66) – still warm up, light-moderate standing hill with gear pushes. we added 2 count travel backs (8 8s on, 16 8s off)
3. Like a girl (72) – jog out of the saddle . we did some elbow drops and push ups over the chorus (optional! don’t dm me about rules. OPTIONAL!)
4. Summer Love (96) – seated flat, optional run out of the saddle over chorus for 20s then back to saddle for sprints 20s.
5. Bye Bye Bye (86) – Run out of the saddle. Hold speed, PUSH SPEED over chorus. add gear along the course of the song. goal 2+ gear by the end.
6. Juice (60) – the first real moderate-hard hill push of class. work is predominately seated, with 30 second pushes with added gear over chorus. Last chorus add 2 gear and speed push as well.
7. Like I love you (57) – keep final gear from last song, push speed ONLY for 2 counts of 8, then rest for 4 counts of 8. repeat through the end of the song. Roughly 10s working to 20 seconds rest on beat.
8. Soulmate (99) – options here: standing run completely out of the saddle for the entirety of the song in ‘survival mode’. OR seated ‘max flat’ style flat road with as much gear as can be managed while also holding beat. Over chorus from ‘damn she the one’ and on for about 20 seconds, RUN standing. Repeat 3 times. OPTIONAL elbow drop to tap back for the last 2 runs out of the saddle.
9. Tempo – if an arms song is in your practice, go for it. That’s what this song was used for. Could also observe another standing run.
10. Truth Hurts (76) – freestyle work. do what feels good. add gear when needed, take it off when required. allow your body to work and rest. If you know the song (and I know you do…) SCREAM IT. Let it out. 
11. Filthy (48) – LAST HARD HILL. It’s a doozie.  Load gear to your max until you struggle holding the beat, then take 2 gears off.  Your intervals will be MAX EFFORT Gear + Speed. If you have a bike that shows power, work to continue to improve your power over the course of the song. Your intervals should be 15 seconds each. Allow 45 seconds to recover between each. 4-5 intervals total.
12. Can’t Stop the Feeling! (113) – Flat road+.  Load this as a flat road, but try to make it heavier than your first song.  By the end of the song you will encounter a 45 second ON BEAT gear push for your best of the best work of class. Maintain, then crush the final interval. 
13. cool down