Get your riders ready for four sets of challenges:
1) 2:1 intervals
2) 1:1 intervals
3) climb
4) cadence ladder with recovery/refuels between sets.
You can easily make this profile three sets of intervals by repeating either one of the first two interval sets or create a new ratio (e.g. 1:2, 3:1) and combine the last two songs.
Have riders set a baseline pace with enough resistance to launch the hard portion of the interval then go!
Have fun, make it your own and stay AWESOME!
