Feelin’ Fine with Nine

We’re doing it again – nine sets of intervals! I loved Jeannine Lissner’s submission for our Threshold Duration Ladder profile naming contest so I used it to inspire this profile.

These are 1:1 intervals at threshold (equal time at threshold/equal time recovery) then 1:2 ratio when riders are over threshold.

I was in the mood for old rock ‘n roll so I used a “Made for Me” playlist from Spotify to choose my songs. I sorted by time and selected songs to match the interval. It’s easy to change this playlist with another genre or your rock ‘n roll favorites by following the same process.

A few notes:

– I chose to be seated for the at threshold efforts and out of the saddle for the over threshold efforts. Pick what you’d like or have your riders choose. Getting to and staying at the intensity is the goal.

– The durations aren’t exact, i.e. the song Ghosts used for the 3:00 interval is 5:55 long vs. 6:00.

– I used a 7 second crossfade so that makes each song slightly shorter.

– I use songs 8 & 9 together for the interval as well as 10 & 11 for four intervals (1:00 over TH/2:00 recover), 30 sec. over TH/1:00 recovery twice, then 15 sec. max to finish.




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