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...
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...
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...