Match your moves to a song and you will be more energized, less distracted by fatigue and able to exercise longer and harder during moderate workouts, research shows. The ideal tempo? Peppy—about 120 to 140 beats per minute. Hit the right stride by doing intervals with this 39-minute playlist, created by Spinning instructor Rebecca Alexander, of New York City, who offers this technique tip: “Let each tune dictate the intensity of your effort.” Rock on!
| Song | Spin bike | Treadmill | Pace |
|---|---|---|---|
| “Where the Streets Have No Name” U2 | Warm up in the saddle with light resistance. | Walk briskly at 0 incline. | 85 rpm,* 13-minute mile |
| “Who Knew” (The Bimbo Jones Radio Edit) P!nk | Add resistance and lift out of the saddle. | Jog moderately at 0 incline. | 70 rpm, 12-minute mile |
| “Fidelity” Regina Spektor | Sit down; add more resistance. | Pick up speed; run at a steady pace. | 65 rpm, 10-minute mile |
| “Forever Young” DJ Company | Reduce resistance. At chorus, add resistance; stand to jog. | Power-walk, incline at 3; at chorus, run! | 65 rpm, 8-minute mile |
| “The Promise” When in Rome | Up resistance; lean forward, shoulders down as you climb. | Run, steadily increasing incline. | 65 rpm, 12-minute mile |
| “Video Killed the Radio Star” The Buggles | Sit one minute with light resistance; stand to jog. | Reduce incline to 3; jog. | 70 rpm, 11-minute mile |
| “Livin’ on a Prayer” Jordan James | Sit with medium resistance; stand up at each chorus. | Walk briskly, with incline at 1.5. | 75 rpm, 13-minute mile |
| “Like a Prayer” Madonna | Add resistance and sit for 30 seconds, then stand. | Jog moderately, with incline at 2. | 70 rpm, 11-minute mile |
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