Get ready to challenge riders with two 14:00 loops with a bit of a reprieve between, then take it home fast and hard!

This ride is simple to coach and goes by quickly. If you have meters, riders can track both 14:00 efforts to compare results.  For intensity, I coached aerobic climbs, anaerobic runs, then back to an aerobic effort for the fast flats.

The playlist taps into some of my favorite 90s songs wrapped with a few recent finds. “Welcome to the Jungle” is not (the awesome!) Guns N’Roses – it’s a cool song that sets a dramatic tone for the challenge ahead.

The arrows indicate low or high, e.g. low 90s for RPM or high 90s RPM.

Have fun with it. Make your own and stay awesome!



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