Cycle Your Way Slim

What will help you build muscle, torch fat and fits right in your pocket?

It’s not your protein-packed turkey jerky (although we are sure that’s phenomenal, too) – it’s Oxygen’s printable indoor cycling workout-to-go, filled with glutes-building hills, fat-burning sprints and a perfectly programmed playlist. Bring it to the gym today and you can burn up to 700 calories an hour!

Click here to download your workout PDF.

Learn more about what type of indoor cycling is best for you!

REMEMBER:

• This workout will be the safest and most effective if you have some experience with indoor cycling classes, or if you’ve read our how-to guide in the October 2011 issue of Oxygen. (Can’t find it? Buy it at shopoxygenmag.com!)
• Always have some resistance on your bike. Never let your legs fly wildly.
• If at any point you feel light-headed or woozy, dial your resistance or speed (or both) back a notch.
• Can’t keep up with the recommended RPM? That’s your cue to reduce your resistance. Going faster than suggested? Nudge up your resistance. 

Here is the playlist for your workout!

Playlist

1. I Gotta Feeling / The Black Eyed Peas Download Download 2. Waka Waka (This Time for Africa) / Shakira Download Download 3. Love Struck / V Factory Download Download 4. Shut It Down (feat. Akon) / Pitbull Download Download 5. Only Girl (in The World) / Rihanna Download Download 6. Bigger Than Us / White Lies Download Download 7. Perfect (Radio edit) / P!nk Download Download 8. Stuttering / Fefe Dobson Download Download 9. More / Usher Download Download 10. Alone Again (feat. P. Reign) / Alyssa Reid Download Download

Most indoor-cycling classes are built around interval rides, endurance rides or a bit of both (although other variations do exist from program to program). What’s the difference, and which one is best? Endurance training keeps your heart rate in a fairly consistent range throughout the ride. “Endurance allows cyclists to improve aerobic fitness, and it’s recommended for all cyclists regardless of their goals due to its amazing health, weight-loss and metabolic benefits,” says Shannon Derby, a Spinning Master Trainer and managing partner at Mountains’ Edge Fitness in Boulder, Colorado.

With interval training, your heart rate goes up, then down for short periods of time. Derby explains: “The primary purpose of interval training is to improve performance by teaching the body to recover quickly from hard bouts of exercise. This variation challenges multiple metabolic systems and burns more calories while riding [compared to more steady-state endurance training].” 

So which style is best for you? Both – it’s always best to vary your routine. 

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