90’s Interval Ride

Six 3:00-5:00 intervals to a 90s playlist. Except for the first 5:00 effort which I coached below threshold, I had riders aiming for at threshold or just above (hard). This ride is primarily in the saddle. Ride abbreviations are in the header. As always, make it your own and have fun! Download this Ride Download…

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HIIT & Hills

Alternate between hills and HIIT! Four sets of hill efforts, five 1:1 HIIT sets and a mix to finish with one of my favorite “finish songs”.  This is a challenging ride so, as always, coach riders to manage intensity.  I’ve built in a few specific refuels and the hills can be below threshold. “Pace” in…

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Freestyle 2022

This is a fun, freestyle ride featuring songs from my “most listened to songs” on Spotify. I define freestyle rides as movements by each song vs. a particular pattern, theme or goal. Enjoy! DOWNLOAD THIS RIDE GO TO THE SPOTIFY PLAYLIST Share this!

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Triple Play

Four 8:00-9:00 loops, three parts: speed, strength, out of the saddle in hand position two into jumps. Finish with a 3:00 progressive speed challenge. Intensity for the first and fourth loops range from moderate to hard; the second and third- easy to hard. Manage/modify intensity for your group. Quick intensity cue refresher: Easy – Walking…

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Indie Rock Intervals

Ten intervals to test rider’s ability to ignite and control intensity. Coach the power of recovery, the “impact inventory” of resistance changes, and transition preparedness, including movement in and out of the saddle. Ride notes: The interval timing is not an exact match to the song length, but it’s close. Also, I use a 7…

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Great With 8!

Eight strength intervals to build muscular endurance and mental tenacity. Each interval starts with a seated, sort-of-hard intensity, progresses to an equal duration hard effort, and ends with a 30 second harder intensity out of the saddle. The last interval has the longest durations and a 1:00 challenge to finish. You can spotlight a specific…

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Pair Challenges

Nine pairs of moves – 40 seconds for one, 20 seconds for the other, repeated 3-4 times with four chances for rider’s to either recover or pick their own pairs. You can add moves, swap moves, extend moves or use this profile as is.  If you do add additional/different pairs, keep transitions from one move…

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Let’s Ladder!

Four sets of ladders that challenge riders to build resistance/intensity over 3+ minutes, hold RPM and intensity steady for another 3+ minutes, then incrementally decrease what they added. Coach your riders to increase resistance at the start of each song to find a sort-of-hard intensity and then increase intensity at approx. :45 intervals to get…

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Tabata Time!

It’s Tabata time (sort of)! After an extended warm-up, coach riders through seven 2:30 Tabata efforts and one 3:00 challenge. Between, riders have 3:00(ish) to recover, refresh and prep for the next interval. Why not the typical 4:00 Tabata intervals? Two reasons: it was easier to find shorter songs that fit the bill, and to…

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Decades Ride

Get your riders ready to test their heart, lungs, legs AND music knowledge! Thirteen songs from the 1960s through the 1990s. You can play trivia with your riders by asking them to shout out the year and the artist. Bump it up a notch and give a prize for the most guesses! I’m not too…

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