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 to hard.
Each song is 3:00 to under 4:00 for consistency.
The ride ends with a climb up the ladder.
You can mix up the options for coming out of the saddle for the resistance adds and holds. I had riders seated for the first three sets, then started to mix it up in and out of the saddle for the adds for the next several sets
Get creative, have fun and let us know how it goes!
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