I tweaked my original Fast and Strong profile with a few song swaps and sorter durations to accommodate the high humidity we have during our outdoor rides!
Riders find a baseline for each movement and then either primarily increase speed (up arrow) or resistance. For example, for the first fast flat (FF) using the song Reckless Heart, riders find and hold a FF – I generally coach RPM to be in the 90s – for 1:45 then they accelerate speed for :30, drop back to where they were, then accelerate again for :45.
For the song Hush – which I LOVE – they add enough resistance to come out of the saddle in hand position two for 1:00 and keep a higher RPM than they would on a big climb, and then add resistance (up arrow + R) and hold for 1:00, add resistance again and hold for 1:00. You get the picture!
As always, if you need a refresher on the symbols, just reference our article explaining each.
Have fun and stay awesome!