This ride can be a stand-alone profile or use it to capture a baseline performance for the 6:00 best effort and the 4:00 HIIT effort and train from there.
We’re using this profile to have riders capture their 6:00 and 4:00 efforts, then focus for one month (two classes per week) on what affects performance: form, pedal stroke, mental focus, mental tenacity, physical stamina. At the end of the month, we’ll reuse this profile with a different playlist to have riders measure results. What were the changes? What did they learn about themselves? What do they need to train going forward?