Loops and Ladders

One of the things riders love about loops is to know what to expect and then get the chance (or chances!) tackle the challenge again, only better!

This profile starts with three, 3-part 8:00 loops with time to refuel between.

Loop three is all hills/higher resistance, then transitioning to fast flats (FF) for the final, shorter loop. After a 90 sec. chance to refuel, coach riders up a 3:00 speed ladder, increasing RPMs every 30 sec. (or whatever increment feels right to you). For the 1:00/:30 parts, the effort is 1:00 with a 30 sec. quick reprieve.

The profile is just under 47 min. (I use 9 sec. cross-fades on Spotify which impacts the total time the math shows).

The first two songs are the warm-up. The profile ends with Fallen Angel. Wicked Winds starts the cool down and stretch songs.

As always, make it your own and let us know how it goes!

Loops and Ladders Spin Playlist

Loops and Ladders Spotify Playlist



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