The recipe for a great inside ride: "Mix about 50 percent fast, light efforts with 50 percent heavy, steep climbs [low rpm, high resistance]," says Rubin. And don't forget the tunes. When you take a class, instructors match beats per minute in songs to the intensity levels of the workout, helping you stay in sync.
Minutes 0 to 3
Warm up. Pedal comfortably with little or no resistance.
The track: "Diamonds from Sierra Leone," Kanye West featuring Jay-Z
Minutes 3 to 7
Add resistance. Make pedaling harder and rise out of the saddle.
The track: "Harder to Breathe," Maroon 5
Minutes 7 to 11
Add more resistance. Slow your pace to 55 to 60 rpm. Alternate standing and sitting for 30 seconds each.
The track: "Grenade," Bruno Mars
Minutes 11 to 15
Active recovery. Reduce the resistance and maintain a brisk, high pace (cadence) at 88 rpm.
The track: "Just Can't Get Enough," The Black Eyed Peas
Minutes 15 to 19
Flat ride. Add a bit more resistance and pedal at 90 to 95 rpm.
The track: "Days Go By," Dirty Vegas
Minutes 19 to 23
Hill surges. Up the resistance and pedal at 65 rpm. Every 30 seconds, increase your leg speed and surge as fast as you can for 15 seconds.
The track: "Judas," Lady Gaga
Minutes 23 to 27
Fast and flat. Ease up on resistance and pedal at a fast pace (110+ rpm).
The track: "Party Rock Anthem," LMFAO
Conquer 4 all-too-common exercise excuses
Minutes 27 to 31
Steep climb. Increase resistance and slow to 70 rpm, alternating between sitting and standing for 30 seconds each.
The track: "Uprising," Muse
Minutes 31 to 35
Steady cruising. Reduce resistance and pedal at your preferred cadence.
The track: "Curbside Prophet,"Jason Mraz
Minutes 35 to 43
Speed play. Mix short and long sprints (95 to 110 rpm during sprints, 65 to 70 rpm during recovery). Start with 10 seconds and work up to 60 seconds (equal recovery time).
The track: "If U Seek Amy," Britney Spears
Minutes 43 to 45
Cool down. Pedal comfortably (85 rpm) with little or no resistance.
The track: "Love the Way You Lie, Part II," Rihanna
Next up: Slim Down with Sports Drills