After the warm-up, riders prep with 3:00 of pick-ups (:30 accelerations) to get ready for two 6:00 challenges – climbs and fast flats – and a 9:30 challenge. After refueling, coach riders to finish strong and fast: 2:30 fast, then :30 faster, finish all out with what they have left for the last minute.
You can make this ride hard to super hard by choosing the intensity level appropriate for your riders for each challenge. If you’re not familiar with the symbols, check out our article called ‘Profile Symbols”.
P.S. The song “All Sparks” is appropriately named – have fun with it!