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"&amp;lt;p&amp;gt;Ring in the New Year with this invigorating solo ride, complete with hill climbing, speed intervals, and fun drills in between. The party-themed music is upbeat, occasionally downright celebratory, so don\u2019t be surprised if you get caught up in the festive vibe and ride extra hard. &amp;lt;a href=&amp;quot;https://www.verywell.com/play-that-inspiring-music-1958378&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;Make a playlist&amp;lt;/a&amp;gt; with the following songs, then &amp;lt;a href=&amp;quot;https://www.verywell.com/indoor-cycling-etiquette-1958291&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;grab a towel&amp;lt;/a&amp;gt; (because you will &amp;lt;a href=&amp;quot;https://www.verywell.com/the-sweat-report-1958301&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;3&amp;quot;&amp;gt;sweat a lot!)&amp;lt;/a&amp;gt; and fill a large &amp;lt;a href=&amp;quot;https://www.verywell.com/what-to-drink-for-proper-hydration-during-exercise-3120424&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;4&amp;quot;&amp;gt;water bottle to keep you well hydrated&amp;lt;/a&amp;gt;. Then, get ready to start the year off right!&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Song:\u00A0 &amp;lt;/strong&amp;gt;&amp;lt;em&amp;gt;The Time (Dirty Bit), &amp;lt;/em&amp;gt;The Black Eyed Peas&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;What to Do: &amp;lt;/strong&amp;gt;Sit and pedal steadily against light resistance for 1\u00BD minutes. Transfer the work to your right leg for 30 seconds, then to your left leg for 30 seconds. Engage both legs for 30 seconds. Add a little resistance; repeat the pattern &amp;amp;#39;til the end of the song.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Duration: &amp;lt;/strong&amp;gt;5 minutes\u00A0 &amp;lt;strong&amp;gt; Speed (&amp;lt;a href=&amp;quot;https://www.verywell.com/the-inside-scoop-on-cycling-cadence-1958415&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;5&amp;quot;&amp;gt;RPM&amp;lt;/a&amp;gt;): &amp;lt;/strong&amp;gt;80-100&amp;lt;strong&amp;gt;\u00A0\u00A0\u00A0\u00A0\u00A0\u00A0 Difficulty (&amp;lt;/strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/how-hard-do-you-feel-like-youre-working-1958404&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;6&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;RPE&amp;lt;/strong&amp;gt;&amp;lt;/a&amp;gt;&amp;lt;strong&amp;gt;):\u00A0 &amp;lt;/strong&amp;gt;4-5&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Song:\u00A0 &amp;lt;/strong&amp;gt;&amp;lt;em&amp;gt;Play Hard, &amp;lt;/em&amp;gt;David Guetta&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;What to Do: &amp;lt;/strong&amp;gt;Pedal while seated for 30 seconds then add enough resistance to support you in a standing position; bring yourself to a standing run (hands in position 3) for 45 seconds. Switch to a standing jog (hands in position 2) for 45 seconds. Return to the saddle \u2018til the end of the song.\u00A0 \u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Duration: &amp;lt;/strong&amp;gt;3\u00BC minutes&amp;lt;strong&amp;gt;\u00A0\u00A0\u00A0\u00A0 Speed (RPM): &amp;lt;/strong&amp;gt;60-80 &amp;lt;strong&amp;gt;\u00A0\u00A0\u00A0\u00A0 Difficulty (RPE): &amp;lt;/strong&amp;gt;6-7&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Song: &amp;lt;/strong&amp;gt;&amp;lt;em&amp;gt;New Year\u2019s Day, &amp;lt;/em&amp;gt;U2&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;What to Do: &amp;lt;/strong&amp;gt;Add medium-heavy resistance and pedal in a seated position, adding resistance every 30 seconds. When you get to the point where you can\u2019t take any more resistance in the saddle, bring yourself to a standing climb (hands in position 3) and stay there, adding resistance every 30 seconds until the song ends.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Duration: &amp;lt;/strong&amp;gt;4\u00BC minutes\u00A0\u00A0\u00A0\u00A0\u00A0\u00A0 &amp;lt;strong&amp;gt;Speed (RPM): &amp;lt;/strong&amp;gt;\u00A045&amp;amp;#43;\u00A0\u00A0\u00A0 &amp;lt;strong&amp;gt; Difficulty (RPE):\u00A0 &amp;lt;/strong&amp;gt;8-10&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Song: &amp;lt;/strong&amp;gt;&amp;lt;em&amp;gt;Memories, &amp;lt;/em&amp;gt;David Guetta &amp;amp;amp; Kid Cudi&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;What to Do: &amp;lt;/strong&amp;gt;With moderate resistance (enough to support you in a standing position), find a quick baseline pace (70-80 RPMs) and pedal steadily for 30 seconds. Then perform &amp;lt;a href=&amp;quot;https://www.verywell.com/taking-the-dread-out-of-jumps-1958411&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;7&amp;quot;&amp;gt;a series of 4-count or 8-count&amp;lt;/a&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/taking-the-dread-out-of-jumps-1958411&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;8&amp;quot;&amp;gt; jumps&amp;lt;/a&amp;gt;\u20144 counts up, 4 counts down, or 8 up, 8 down\u2014for 1 minute. Stand, bring your hands to position 3 and run for 30 seconds. Slow down, sit, and resume the jump-run pattern for the rest of the song.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Duration: &amp;lt;/strong&amp;gt;3\u00BD minutes\u00A0\u00A0\u00A0\u00A0\u00A0\u00A0\u00A0\u00A0\u00A0 &amp;lt;strong&amp;gt;Speed (RPM): &amp;lt;/strong&amp;gt;\u00A070/100 &amp;lt;strong&amp;gt;\u00A0\u00A0\u00A0\u00A0\u00A0 Difficulty (RPE):\u00A0 &amp;lt;/strong&amp;gt;6-7&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Song: &amp;lt;/strong&amp;gt;&amp;lt;em&amp;gt;Ring the Alarm, &amp;lt;/em&amp;gt;&amp;lt;em&amp;gt;Beyonc\u00E9 &amp;lt;/em&amp;gt;\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;What to Do: &amp;lt;/strong&amp;gt;Drop some resistance from the bike so that you\u2019re just above a flat road. Find a quick baseline pace and pedal steadily for 30 seconds. Do a 25-second speed interval, pedaling as fast as you can. Slow down for 30 seconds; repeat the pattern until the end of the song.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Duration: &amp;lt;/strong&amp;gt;\u00A03\u00BD minutes\u00A0\u00A0\u00A0 &amp;lt;strong&amp;gt;Speed (RPM): &amp;lt;/strong&amp;gt;\u00A070-80/110&amp;lt;strong&amp;gt;\u00A0\u00A0\u00A0 Difficulty (RPE):\u00A0 &amp;lt;/strong&amp;gt;6-7&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Songs: &amp;lt;/strong&amp;gt;&amp;lt;em&amp;gt;Celebration, &amp;lt;/em&amp;gt;Madonna; &amp;lt;em&amp;gt;Time of Our Lives, &amp;lt;/em&amp;gt;Pitbull &amp;amp;amp; Ne-Yo&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;What to Do: &amp;lt;/strong&amp;gt;Add moderately heavy resistance and do a seated climb for 45 seconds. Stand, place\u00A0 hands in position 3, add resistance and make it a heavy standing climb for 45 seconds. Bust through the resistance by adding 10 RPMs or two pedal strokes for the next 30 seconds. Gear down to a flat road, sit and pedal steadily for 30 seconds. Repeat the pattern through both songs, making each pass through the circuit more challenging.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Duration: &amp;lt;/strong&amp;gt;8 minutes\u00A0 \u00A0 &amp;lt;strong&amp;gt;Speed (RPM): &amp;lt;/strong&amp;gt;\u00A050&amp;amp;#43; &amp;lt;strong&amp;gt;\u00A0\u00A0\u00A0\u00A0 Difficulty (RPE):\u00A0 &amp;lt;/strong&amp;gt;7-9&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Song: &amp;lt;/strong&amp;gt;&amp;lt;em&amp;gt;Dance Again, &amp;lt;/em&amp;gt;Jennifer Lopez&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;What to Do: &amp;lt;/strong&amp;gt;Against moderate resistance, find a quick baseline pace (70-80 RPMs) and pedal steadily for 20 seconds; do a 20-second speed surge (100 RPMs) then return to 70-80 RPMs for 20 seconds. Continue the pattern throughout the song.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Duration: &amp;lt;/strong&amp;gt;4 minutes\u00A0\u00A0\u00A0 &amp;lt;strong&amp;gt;Speed (RPM): &amp;lt;/strong&amp;gt;\u00A070/100 &amp;lt;strong&amp;gt;\u00A0\u00A0\u00A0\u00A0\u00A0 Difficulty (RPE):\u00A0 &amp;lt;/strong&amp;gt;7-8&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Song: &amp;lt;/strong&amp;gt;&amp;lt;em&amp;gt;Party Rock Anthem, &amp;lt;/em&amp;gt;LMFAO&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;What to Do:\u00A0&amp;lt;/strong&amp;gt; Maintain a steady pace (70 to 80 RPMs) with moderate resistance for 45 seconds; add some resistance and keep your pace steady for 45 seconds. Increase your pace by 10 RPMs (80 to 90 RPMs) for the next 45 seconds; add a little resistance and maintain 80-90 RPMs for 45 seconds. Next, increase your pace by another 10 RPMs (to 90 to 100 RPMs) for 45 seconds; drop 10 RPMs from your pace (80-90) for 45 seconds, then drop to 70-80 RPMs until the song ends.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Duration: &amp;lt;/strong&amp;gt;5 minutes\u00A0\u00A0\u00A0\u00A0 &amp;lt;strong&amp;gt;Speed (RPM): &amp;lt;/strong&amp;gt;\u00A070-100 &amp;lt;strong&amp;gt;\u00A0\u00A0\u00A0\u00A0\u00A0\u00A0\u00A0\u00A0 Difficulty (RPE):\u00A0 &amp;lt;/strong&amp;gt;7-8&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Song: &amp;lt;/strong&amp;gt;&amp;lt;em&amp;gt;Raise Your Glass, &amp;lt;/em&amp;gt;Pink&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;What to Do: &amp;lt;/strong&amp;gt;Have enough resistance to support you in a standing position. Pedal at a jogging pace (hands in position 2) for 40 seconds; when the tempo picks up, bring your hands to position 3 and run with the beat for 25 seconds. Slow to a standing jog again and repeat the pattern throughout the song.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Duration: &amp;lt;/strong&amp;gt;3\u00BC minutes&amp;lt;strong&amp;gt;\u00A0\u00A0\u00A0\u00A0\u00A0\u00A0\u00A0 Speed (RPM): &amp;lt;/strong&amp;gt;\u00A070-100 \u00A0\u00A0\u00A0\u00A0\u00A0\u00A0 &amp;lt;strong&amp;gt;Difficulty (RPE): &amp;lt;/strong&amp;gt;6-7&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Song: &amp;lt;/strong&amp;gt;&amp;lt;em&amp;gt;Don\u2019t Stop \u2018Til You Get Enough, &amp;lt;/em&amp;gt;&amp;lt;em&amp;gt;Michael Jackson &amp;lt;/em&amp;gt;\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;What to Do: &amp;lt;/strong&amp;gt;Add moderately heavy resistance and pedal to the beat while seated, adding resistance every 30 seconds. After 3 minutes, stand, place your hands in position 3, and ride to the top, continuing to add resistance every 30 seconds.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Duration: &amp;lt;/strong&amp;gt;\u00A06 minutes\u00A0\u00A0\u00A0 &amp;lt;strong&amp;gt;Speed (RPM): &amp;lt;/strong&amp;gt;\u00A045&amp;amp;#43; \u00A0\u00A0 &amp;lt;strong&amp;gt;Difficulty (RPE):\u00A0 &amp;lt;/strong&amp;gt;7-9&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Song: &amp;lt;/strong&amp;gt;&amp;lt;em&amp;gt;These Are the Days, &amp;lt;/em&amp;gt;&amp;lt;em&amp;gt;10,000 Maniacs\u00A0 &amp;lt;/em&amp;gt;\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;What to Do: &amp;lt;/strong&amp;gt;Gear down to a flat road and pedal steadily for 1 minute. Keep your legs moving, sit up tall in the saddle, and take some big, &amp;lt;a href=&amp;quot;https://www.verywell.com/breathing-lessons-for-indoor-cycling-1958401&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;9&amp;quot;&amp;gt;deep breaths&amp;lt;/a&amp;gt;. Do a series of &amp;lt;a href=&amp;quot;https://www.verywell.com/upper-body-stretches-for-cyclists-1958396&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;10&amp;quot;&amp;gt;upper body stretches&amp;lt;/a&amp;gt;, followed by &amp;lt;a href=&amp;quot;https://www.verywell.com/essential-lower-body-stretches-for-cyclists-1958394&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;11&amp;quot;&amp;gt;lower body stretches&amp;lt;/a&amp;gt; off the bike.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Duration: &amp;lt;/strong&amp;gt;\u00A03\u00BD minutes\u00A0\u00A0\u00A0&amp;lt;strong&amp;gt;Speed (RPM): &amp;lt;/strong&amp;gt;\u00A060-80 \u00A0\u00A0&amp;lt;strong&amp;gt;Difficulty (RPE):\u00A0 &amp;lt;/strong&amp;gt;&amp;lt;strong&amp;gt;3-4&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
<https://www.verywell.com/a-spirited-solo-ride-to-kick-off-the-new-year-1958311>