All
Mostly Speed
Freestyle & 50/50
Mostly Strength

Light it Up!

This is a fat-burner. Rider’s challenge themselves to stay primarily aerobic in this ride – easy, moderate, sort-of-hard, at or just below threshold RPE (rate of perceived exertion); RPM 80-100. Climbs and jumps can exceed threshold...

Loops and Ladders

This is one of my favorite combination rides: three Loops, three Ladders, three recoveries. The loops repeat identical movements and durations. Each ladder increases time and intensity or speed. Each loop and ladder are approximately...

Pyramid Fire

Test your rider’s ability to recover with this interval pyramid ride! Six sets of intervals – duration of effort increases while recovery duration remains the same. After the warm-up, give riders 1:00 to find a steady seated pace,...

3, 2, 2 Ride

Coach your riders through six 7:00 loops on this 3,2,2 Ride! 3:00 at a somewhat hard Rate of Perceived Exertion (RPE), 2:00 at or just above threshold (hard), and 2:00 at moderate RPE. I gave riders the option to be in or out of the...

3-In-1

Three challenges in one song. Riders have three movement, speed or resistance efforts within each song. Intensity can start with easy, moderate or sort-of-hard for the first efforts (it will vary as the ride progresses), but the second...

Lighter, Longer

To be able to go longer, stronger you have to train lighter, longer. This week’s profile is Lighter, Longer: two 8:00 seated flat road Zone 2 intervals (moderate intensity) 90-95 RPM with 4:00 Zone 1 (light intensity) recoveries...

Roaring 20s

Five blocks of Roaring 20s! Twenty second accelerations (A) off a steady state (SS) effort. Toward the end of the warm-up, have your riders find and hold a sustainable, moderate effort below threshold (steady state). During the ride,...

Four Loops

Four 8:00 loops ending with a strong, fast straightaway to finish. I chose fast flats, jumps and out of the saddle in hand position 3 for the movements; between 1-2:00 for duration with refuels between each loop. This simple structure...

In Like a Lion

Spring into Spring with this high energy mix of hills and speed with some friendly competition during the Lemonheads version of Mrs. Robinson. For the competition, use the first 30 seconds of the song to create two teams – you can do...

Spotlight

Here’s your chance to give each indoor cycling movement the spotlight! Each song begins with a flat road for prep, then spotlights one movement – except for the last song where you bring it home using five movements. Challenging,...

Triple Play

Four 8:00-9:00 loops, three parts: speed, strength, jumps. Finish with a 3:00 progressive speed challenge. Intensity for the first and fourth loops range from moderate to hard; the second and third- easy to hard. Manage/modify...

Speed Strength Sampler 2023

Keeping it simple with this sampler! Start off with a taste of short fast flats and climbs, then move to the main course – double the portion of each. A “palate cleanser” for 3:30, then mixing it back up with flats and climbs to finish...

90’s Interval Ride

Six 3:00-5:00 intervals to a 90s playlist. Except for the first 5:00 effort which I coached below threshold, I had riders aiming for at threshold or just above (hard). This ride is primarily in the saddle. Ride abbreviations are in the...

HIIT & Hills

Alternate between hills and HIIT! Four sets of hill efforts, five 1:1 HIIT sets and a mix to finish with one of my favorite “finish songs”.  This is a challenging ride so, as always, coach riders to manage intensity.  I’ve built in a...

Freestyle 2022

This is a fun, freestyle ride featuring songs from my “most listened to songs” on Spotify. I define freestyle rides as movements by each song vs. a particular pattern, theme or goal. Enjoy! DOWNLOAD THIS RIDE GO TO THE SPOTIFY PLAYLIST...

Indie Rock Intervals

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...

Great With 8!

Eight strength intervals to build muscular endurance and mental tenacity. Each interval starts with a seated, sort-of-hard intensity, progresses to an equal duration hard effort, and ends with a 30 second harder intensity out of the...

Pair Challenges

Nine pairs of moves – 40 seconds for one, 20 seconds for the other, repeated 3-4 times with four chances for rider’s to either recover or pick their own pairs. You can add moves, swap moves, extend moves or use this profile as is.  If...

Let’s Ladder!

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...

Tabata Time!

It’s Tabata time (sort of)! After an extended warm-up, coach riders through seven 2:30 Tabata efforts and one 3:00 challenge. Between, riders have 3:00(ish) to recover, refresh and prep for the next interval. Why not the typical 4:00...

Decades Ride

Get your riders ready to test their heart, lungs, legs AND music knowledge! Thirteen songs from the 1960s through the 1990s. You can play trivia with your riders by asking them to shout out the year and the artist. Bump it up a notch...

Twin Peaks

Twin Peaks is a nod to the mountain stages of the Tour de France Femmes, celebrating with three challenging climbs – approx. 11:30, 10:30, and 7:00, with a moody, inspirational playlist.  Climbs in my certification (Spinning®) are...

Switchback Climbs

Ask riders to commit to a 45:00 climb using their imaginations to paint an ascent with winding 180 degree bends – switchbacks – that make a climb -or descent! – longer, but doable. I coach the switchbacks to be out of the...

Speed Chaser

Ready for speed and a bit of team fun? Ride in the saddle RPM 90 to low 100s, out of the saddle in hand position 2 RPM high 70s/low 80s with recoveries throughout, then your riders show their skills in the last challenge with 30 second...

Nail It 2022

Following an extended warm-up, riders find anaerobic Threshold, then take on three core challenges. Interval 1 – hit and hold Threshold then accelerate over Threshold for 30-45 seconds at the end; Interval 2 – accelerate in...

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