Song # 3: "Walking to Memphis", Marc Cohn  You're on a hill. On a scale of 1 to 10, your resistance is about six. Your speed is 65 BPM. Whenever the chorus sounds, speed up your pace. You should feel slightly out of breath on these intervals. On the first two, use the third position when pushing. On the last, challenge yourself to push as hard as you can in the saddle.
Song 4: "Work R3hab Extended Mix", Rihanna [feat. Drake]
This is a slow and flat descent. Your speed is 100 BPM. On a scale of 1 to 10, even though it's a rather flat road, you're around five on resistance. Start in the saddle and then hit the second position, focusing on the core stabilization. When you hit the saddle, accelerate. Repeat this four times during this song.
Song # 5: "Fallen Empires", Snow Patrol
This is a light hill. Your speed is 74 BPM. On a scale of 1 to 10, start lighter than you want to about four on resistance. Every 30 seconds, add a little more resistance. At the end of the song, you should be able to keep your pace at 74 BPM. Alternate saddle and third position with each change of resistance.
If you have run on a treadmill in your life, you will be able to understand the thoughts that every woman has had on the treadmill:
Song # 6: "Changes", 2Pac
Now you are on a heavy hill. Your speed is 55 BPM. Start in third position. Leaving the high resistance of the previous song, slow down your legs. You should be around eight on your scale of 1 to 10 resistance. It will become really heavy. Whenever the chorus sounds, accelerate as fast as you can through the resistance. If you find that your legs want to go faster than 55 BPM when you're not on the chorus, add more resistance right away. It should be thick and difficult. Sit down when you feel you need, and then go out. Your power is in third
Song # 7: "Gold Dust (Extended Mix)", Galantis
This is an apartment at a hill. Your speed is what you want! Lower the resistance while riding. The speed of the music is 128 BPM, but take a moment to roll lighter and hydrate yourself. Once you feel ready, start getting as close as possible to the rhythm. Towards the end of the song, take the resistance to a five out of 10, come to the third and climb the hill at 65 BPM.
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Song # 8: "Silver Springs," Fleetwood Mac
Now you're jogging. Your speed is 88 BMP. Starting with the saddle, close your eyes, take a moment and roll. You ride at about six on your scale from one to ten. Find the third position when you are ready. When the chorus sounds, hit the saddle and go all the way. Push as hard as you can. Repeat until the end of the song.
Song # 9: "O.P.P. (Re-Recorded)," Naughty By Nature
This is a flat apartment. Your speed is 98 BPM. On your scale from one to 10, you are four. From the saddle, roll and find your breath. This song is about big changes in resistance. When the chorus sounds, add as much resistance as possible while maintaining your speed. When the chorus ends, remove it. Do not hesitate to use the second position when it feels good coming
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Song # 10: "Thunder Road", Bruce Springsteen  Last song, last hill! Your speed is 70 BPM. On your 10's, find a seven. Take the first half of the song to go up to third and notice how your body feels; energized and strong. As the second half of the song approaches, take a seat and start removing the resistance little by little. Take the last 60 seconds of the song to lower your head and push as hard as you can up to the finish line!