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 sec. crossfade on Spotify. If the song is a bit longer than the actual interval, just have your riders use the time to start the recovery/easy effort. All moves are seated unless noted. OOS = Out of the Saddle, HP = Hand Position, SOH = Sort of Hard.
Here’s an example of how to read the intervals: Song 4 Tokyo – 1:00 recovery from the previous interval, then it’s a seated, hard intensity effort for 45 seconds (threshold), come out of the saddle to hand position 2 and increase intensity to be harder (just over threshold) by adding resistance and/or speed for 30 seconds, then repeat those two moves. The entire interval, starting with the recovery, is 4:30. Have riders back off resistance and prep for the next interval with the remaining few seconds of the song.
Rock this ride, have fun, and as always, make it your own!