3, 2, 2 Ride

Coach your riders through six 7:00 loops on this 3,2,2 Ride!

3:00 at a somewhat hard Rate of Perceived Exertion (RPE), 2:00 at or just above threshold (hard), and 2:00 at moderate RPE.

I gave riders the option to be in or out of the saddle on the 2:00 Hard efforts; otherwise we were seated for the entire ride.

You’ll see the timing isn’t exact but it’s close enough to create the 7:00 intervals. (I use a 7 sec. crossfade on Spotify.) It’s easy enough to swap out songs if you’d like to make it your own or add different movements for the Hard efforts. If you use the last song, Long Way Home, be aware it fades off at around the 6:30 mark.

Lastly, you’ll notice the Total Ride Time column doesn’t include the warm up (WU) or the cool down (CD). That’s so I can hit my timer when the first loop starts and let it run through the last loop to track timing.

As always, have fun and Stay Awesome!



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