Your New Favorite Indoor Ride

INDOOR: Your New Favorite Ride
Designing an indoor studio ride that packs a powerful punch and raises the energy level of the room is an art from unto itself. Meet Master Educator Marina Mitchell.


Based out of Portland, OR, Marina knows how to build an indoor ride that delivers results. Based out of Portland, OR, she believes what we conquer in fitness can directly translate to what we will conquer in life outside of the studio. This is why her workouts are grueling and fun, and her #1 messages on and off the bike is, “Everything worth having is hard work!”

Marina drives her classes to push beyond boundaries and take that victory into daily circumstances.

This is her current favorite ride:

"4-3-2-1 ROCK IT"

Ride Goal:
Attempt to create your highest average watts in the final Round 4. Each of 4 rounds reduces by 1 song track, allowing you to push a bit harder, knowing that total time is shorter each roud. By Round 4, you only have 1 song. It’s during this final round that we attempt to create the most power!! Using the music’s energy, rhythm and lyrics, you should feel inspired to BRING IT!!! First song in each round = substantial resistance and a lower cadence of 60-65 RPMs, 2nd song = less resistance at 80-85 RPM , 3rd song = less resistance at 90-95 RPMS, and 4th song (only in first round) = substantial resistance and 60-65 RPMs.

Beat junkies, you can use the music as your guide and rhythm-ride your way to success. Don’t hear the beat of the music? Don’t fret! Keep an eye on your AVG WATTS and you can’t go wrong.

Total ride time = 54 minutes

Battlefield by Jordan Sparks (4:01)

Round 1: 4 Songs (13.5 minutes total)

This Is What You Came For by Chainsmokers (3:41)

  • SprintShift is centered. Pre-load your blue resistance dial to lock in to 60-65 rpm.

  • Use the 3 30-second ‘surges’ in the music to push the sprint shift right (or add significant resistance), standing for the first 15, then when the singer drops an octave, sit for the final 15 sec.

  • Return the SprintShift to the center for the 2nd chorus (or release load)

  • Repeat 2 more times

Cruise (remix) by Florida Georgia Line & Nelly (3:26)

  • Cruising (ironic) at around 80-85 rpm, with SprintShift all the way left, add surges as needed to hold onto the average watts you’re after.

  • The biggest focus here is to gauge your level of exertion, deciding what you can hold for 2 more songs, and then actually ADD watts in the next round. But beware… DON’T BURN THE TOAST!!

  • If standing works for you, and allows you to hold onto your power, it’s a nice cadence to do so when the chorus comes around.

Get On Up by Jauz & Pegboard Nerds (3:31)

  • SprintShift left, in the saddle, 95-100 rpm’s

  • Use the 2 30-second surges to add 5 rpm’s

  • Release once the surge is up, back to 95-100 rpm

Me Too by Meghan Trainer (3:01)
SprintShift center, or pre-load resistance, around 60-65 rpm
Entire focus here is to sustain your average watts. If you know you’ve burnt the toast (came out WAY too hard), then release it a bit here and have fun!

*Add a 3-min Recovery here - Any 3 minute song

Round 2: 3 Songs (9.5 minutes total)

Sexy and I Know It by LMFAO (3:19)

  • SprintShift is centered, as you pre-load your blue resistance dial to lock in to 60-65 rpm.

  • You have a wattage goal now, a benchmark that you are working toward.

  • Use the energy bursts in the music to charge the ‘hill’ for short amounts of time. (pushing your SprintShift to the right for the short bursts will positively impact your stage average watts).

  • When you add resistance, come up out of the saddle to find the pace, but settle back in if you are able to hold the power.

Roots by Imagine Dragons (2:54)

  • SprintShift left (or center if you’d like), cadence hovering around 80-85.

  • Add enough resistance to establish a force that is not comfortable at this rpm range. This will not change at all throughout the song.

  • When the chorus comes (25 seconds), stand to give relief from the saddle and to help keep cadence, as your legs will likely be feeling the heat.

  • Repeat 2 more times.

Cold Water by Justin Bieber (3:05)

  • Complete focus is on holding a higher average wattage than you created in Round 1!!!!!

  • Cadence at 90-95 rpms, adding 5-10 rpms 3x for 20 seconds

  • Use the lyrics as you enter the 3 sprints to encourage the rider not to let go of their watt goals!!! DON’T LET GO!!!

*Add a 3-min Recovery here - Any 3 minute song

Round 3: 2 Songs (8 minutes total)

Cum on Feel the Noize by Quiet Riot (4:47)

  • SprintShift right, or load your resistance at 65-70 rpms

  • As you’re settled in the saddle, really focus on using entire pedal stroke. Use the drops if necessary, and remember your goal. Even if you beat your average watts by 1, you still beat it!

  • Can use the chorus for saddle breaks or accelerations.

  • Add a bit of resistance each time you choose to stand, and then leave it on when you settle in the saddle.

Rise by Katy Perry (3:23)

  • SprintShift left, cadence 95-100 rpms

  • Use the lyrics here to really push your riders out of their comfort zone. Remind them of all the people who are going through crazy difficult things, and that we all have it within us to conquer and rise. As they push their bodies to uncomfortable limits, they are establishing a commitment and a strength that they will use to conquer difficult things outside the studio.

  • There are 2 chorus’. First one is only 35-38 seconds, second is longerat 1:00. During these chorus, add resistance, but don’t lose cadence!

*Add a 3-min Recovery here - Any 3 minute song

Round 4: 1 Song (5.5 minutes total)

Rockit by Herbie Hancock (5:28)

  • Pick your poison! Any way you can meet your goal – do it!

  • A lot has been learned so far in the ride…and each member needs to be given the permission to use the rpm that helps them create the most power. Give all the ownership to the riders, as they know what to do

  • To help the time go by faster on this last, torturous song, I typically ask them to ‘pay’ for their power differently each minute, but again, it’s their choice!!


Let’s Go by Calvin Harris (3:47)
This will help the members celebrate what they’ve done, and gear up for what’s next in their day.


Trouble by Ray LaMontagne



Marina Mitchell is a Stages Master Educator based out of Portland, OR. Marina loves people and exercise, and believes health is an absolute gift. Faith, Family, and Fitness are the 3 cornerstones of her life. She currently teaches Indoor Cycling, Cycle Strength, Strength Conditioning, Group Centergy and Core, and has been teaching fitness classes since 1999. Marina’s love for people, desire to inspire, passion for exercise, and ability to ‘perform’ (backed by a Masters Degree in Teaching) all come together in this perfect profession for her!  Teaching members, students, and fellow instructors to use exercise in this way is one of her greatest passions. To every class she believes in bringing the mindfulness, self-awareness, and purpose that we all desire. She enjoys bargain shopping, laughing with friends and family, and encouraging others to accept where they are, and move from there with gratitude. In addition to teaching fitness classes, Marina is on the leadership team at ClubSport Oregon, is a wife of 20+ years, and a mom of 2.


Copyright © 2023 Stages Cycling. All rights reserved.