“ Right On”: Find the beat (80–85 RPM) in a seated position for 45 seconds with moderate resistance, then jog in standing position for 45 seconds.

Turn it up every 45 seconds (3 times total), enough that you feel yourself finding a new “level” each turn.

“ Me Porto Bonito”: Slowly find the beat (90–100 RPM) in a seated position with light resistance.

(This does mean, of course, that my annual Spotify Wrapped has an extraordinarily warped sense of my actual music taste.) When I’m on the subway or running errands, I’m listening to my Discover Weekly, Release Radar, instructor friends’ playlists, and anything else I can find.

In fact, if you’ve ever met a cycling instructor, you know we’re always playlisting. Though some group fitness classes are more about the exercises, music is the foundation of an excellent cycling workout. Now, of course, I’ve combined it with my passion for cycling, which is a match made in heaven. Originally I used this skill to throw together party playlists that put Big Bootie Mix to shame. In college, I realized I had a knack for finding music that goes well together. Along the way, I learned how to play the clarinet (hated it), viola (the reject of the quartet), and acoustic guitar (worship-leader chic). I taught myself how to play the piano by ear at age six and continued to take lessons until I was 18. I grew up playing instruments and listening to the radio.

Spin songs warm up