All
Mostly Speed
Freestyle & 50/50
Mostly Strength

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...

Surprise Me!

Surprise Me is a “freestyle ride” – the movements follow my interpretation of the music like a “rhythm ride” (except I use energy vs. BPM) – with three sets of pedal stroke drills. After the warm-up, take riders through...

Been a Minute

Take riders from easy to hard 1:00 at a time. Abbreviations are in the header – enjoy! DOWNLOAD THIS PROFILE GO TO THIS SPOTIFY PLAYLIST...

Carbio (Carbs & Cardio)

Seven intervals cueing riders above Threshold, then below, with a variety of movements in and out of the saddle. This profile is a great opportunity to revisit with your riders what anaerobic threshold is, why it matters, and how to...

Tribal Ride

This is a different kind of ride! Nine songs including warm-up and cool down, all tribal beat music (except for the last song) designed for riders to use their imaginations and ride seven different roads that they create. No coaching...

Feelin’ Fine with Nine

We’re doing it again – nine sets of intervals! I loved Jeannine Lissner’s submission for our Threshold Duration Ladder profile naming contest so I used it to inspire this profile. These are 1:1 intervals at threshold (equal time...

Threshold Duration Ladder

Nine sets of intervals that take riders to threshold (TH) from 30 seconds to two minutes. Here’s how it goes: Coach riders to use the first :30 seconds of each song to find Threshold, then ride the efforts at Threshold/recover for :30...

Lovin’ Loops

Discovery, familiarity, proficiency, mastery. Lovin’ Loops gives your riders the repetition they need to explore the progressive steps toward mastering a movement! After the warm-up, you’ll ride two different sets of loops for a...

Laps & Ladders

Your cycle room becomes a velodrome for this ride! Paint the picture for your riders and count down the laps. Challenge them to imagine track cycling – laps and speed. They’ll find and hold tempo (below threshold “Zone 3”) for 1:00...

Roller Coaster

Climb aboard and get ready to ride! Challenge your riders to use both their climbing and speed skills – and a little imagination. Paint the picture during your intro: Your bike is your roller coaster seat, buckle up for steep climbs,...

Foursome Intervals

Seven intervals, four movements plus flat roads, ascending durations from 15 sec. to 1:00 for the challenges with recoveries/flat roads from 1:00-2:00. Intensity for the challenges just below threshold, at threshold, just over...

Shift

Six sets of challenges from roughly 4:00-7:00 to build endurance strength, primarily seated, below and at threshold. Coach riders to drop into the rhythm of their pedal stroke, maintain relaxed upper bodies as the intensity builds,...

Rock and Roll It Up!

Eight songs, eight rounds of progressively increasing either intensity or speed! The last round uses both. On the speed rounds, I coached riders to stay below threshold, RPMs between 85-100. For the intensity rounds, I mostly used...

Crazy 8s

Creative, fun and super challenging! Start with eight moves, 1:00 each. Drop a move each round. As an extra motivator, write the eight challenges on a white board, studio mirror, or monitor. As you finish each, cross it out to show...

Surges and Sprints!

Six sets of surges (say that six times!), two sets of sprints, and a progressive climb. Riders find a steady pace at 65-70 RPM, (song BPM mid-120s) and intensity is just below or at threshold. For each surge, riders increase RPM to...

Finish Big 2021

End the year with a five-challenge ride! You can use this one for your last ride of the year, or just drop the “2021” and use it whenever it fits your schedule. Five challenges, duration between 6:00-7:30, intensity from Moderate (Mod)...

Ride the Ratio

The goal of this profile is to build riders’ ability to reach and hold intensity just below, at, and above anaerobic threshold. Start with a quick FTP (Functional Threshold Power) assessment: 2:00 to find anaerobic threshold power...

Jump for Joy

Well executed jumps are challenging – and this  ride provides that challenge! Profile Summary: Four sets of jumps, preceded by seated climbs and standing climbs to give you the chance to coach the two moves that comprise a jump. How to...

New Road

Paint a picture of an open road for your riders! Cue and coach intensity and speed changes with wind shifts – at their backs, neutral and headwinds. Intensity is sort-of-hard to hard. It’s challenging but not super intense. If coaching...

Threshold Ladders

This one speaks for itself! Three 12:00 threshold intervals, 60-80 RPMs, starting below threshold, hitting threshold, then going over threshold for 30 seconds out of the saddle. Riders are in the saddle for the below threshold efforts...

Choose Your Road

Eleven songs, each requiring riders to make choices that ultimately creates their own ride! This is an awesome ride with lots of opportunity for creative coaching and fun. The format I used to describe the ride spills into a second...

Ready to Rise!

Four 6-7:00 intervals, 2 sets of accelerations, 2 easy/moderate flats. For the intervals, coach riders on sequencing intensities that set them up for success. They will experience the short, progressively harder efforts and trust that...

Intensity Ladders

Back to basics for this ride! Remind riders that mastering the basics is the key to performance. Coach them through pedal stroke drills to establish strong mental focus on their stroke and revisit (or introduce!) the four quadrants...

Drill It!

This is a high-intensity interval ride using four sets of drills and a playlist of cycle favorites! It’s straight-forward: go hard, then recover. I also include 3:00 (approx.) moderate flat roads between each set of intervals to...

Hammertime!

Six strength intervals in the saddle, hard to very hard Rate of Perceived Exertion (RPE). I’m calling each hard/very hard effort a Hammertime. Speed is up to the rider. However they get to the RPE is their choice, just coach them to...

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