I taught this profile this morning and it was awesome! Two 3:00 intervals sets with 30 second surges above threshold (TH): one at the end, the middle and the beginning.
During the warm-up, remind riders what TH is and what it feels like – regardless of whether you’re using meters or not. Use the second song (Fire) to have them find TH, using meters or RPE.
So here’s how round one goes: find and hold TH for 2:30 then surge above TH for :30; recover/refuel; TH for 1:30, surge above TH :30 then come back to TH for 1:00 – not an easy thing to do so coach it!; recover/refuel; last one – surge for :30 to start, then hold TH for 2:30.; recover/refuel.
Mix it up between sets to get some variety and get out of the saddle with song 8 (On the Weekend/ HP= Hand position). Refuel, then repeat the set but with a twist for the final challenge. Start with a :30 surge, but then do a TH ladder that starts at the top. So over, at, below TH; then at TH, back to under, then take it home with whatever’s left in the tank!
Depending on your class length, this is an easy format to extend. Make it your own, have fun and STAY AWESOME!