Get riders ready for short but powerful surges: two in the beginning of the ride, two in the middle and three at the end. If you have meters, they can track each surge and meet or beat each one. Coach riders to reduce resistance and sustain some of the intensity after each surge vs. a big back off and recovery.

The S in the profile is for surge. BO is for “back off” some of the resistance. Pick-ups are small accelerations in RPM so in songs 5 & 9 riders recovery on a flat road, then add enough resistance to have something to work with (not heavy) and then accelerate for :30, back out that added RPM for :30 and repeat.

I love this playlist and so did my riders. I hope you do to!

7 Surges Spin Profile






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