Riders find threshold with speed, then strength and use their RPE/metrics to ride just below, at and over with 1:00 refuel between each set. I tweaked my original Meet It, Beat It profile and created a new playlist. I use “Blow” by Ed Sheeran, Chris Stapleton & Bruno Mars about half way through this rockin’ playlist and it sets the house on fire!
It’s easy to add variety to the movements to make this profile what you want – accelerate out of the saddle, in the saddle, combinations. The same goes for 7,8,9: you can combine them into another 7:00 effort. You can opt to not split 6 between speed and strength and do one speed, combine 7,8,9 and do strength. Lots of options to use this over and over with a few tweaks and a new playlist!
Have fun. As always, make it your own and share what you did!