Gear riders up for five 6:00 threshold ladder challenges with 2:00 refuel/recoveries between each (3:00 before the last challenge). This is a super versatile ride structure that you can easily make your own with whichever movements and intensities you want to use.
I coached the first three 6:00 challenges RPE sort-of-hard, hard, harder; the 4th hard, harder, hardest – play with this one. I used music that sets the tone for a long, hard climb so work it! To finish, I coached visualization of a quick, hard 3:00 big gear climb to the top of a short steep hill and then kick it “down hill” fast, controlled strong to one of my absolute favorite songs – Highway Tune!
