All
Mostly Speed
Freestyle & 50/50
Mostly Strength

Triple Play

Four 8:00-9:00 loops, three parts: speed, strength, out of the saddle in hand position two into jumps. Finish with a 3:00 progressive speed challenge. Intensity for the first and fourth loops range from moderate to hard; the second and...

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...

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...

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