Progressive dueling intervals (PDI) has been a staple profile template here at ICA for nearly a decade—and for good reason. It’s dynamic, versatile, and delivers a powerful workout that keeps riders engaged from start to finish. The structure is simple yet brilliant: three sets of two intervals, with each set progressively getting a little longer. The “dueling” twist? One interval is a faster cadence, the other slower but stronger, giving riders a true feel for how cadence impacts effort, even at the same intensity.
If you’re new to this format, check out the original PDI profile I created back in 2017 (though truth be told, I’d been teaching this one long before that!).
One thing I love about this profile is how flexible it is—you can pair it with any style of music. But it really comes alive when you build it around a musical theme. Bill Pierce brought that concept to life with his version of PDI featuring dueling pop vs. rock tracks.
Then I went a little off the rails (in the best way) with my own twist: Progressive Dueling Intervals: Wild and Crazy Version. Each song has “wild” or “crazy” in the lyrics, and it turned out to be one of the most entertaining rides I’d done in a long time.
Now, I’m throwing it back with a brand-new take: Progressive Dueling Intervals: 1990s Edition. This one’s packed with indie and alternative rock hits from the decade that gave us grunge, garage rock, and some seriously unforgettable anthems. When I test-drove it with my class, it was an instant hit—turns out I’ve got more ’90s superfans than I ever realized! My riders even started tossing out their own song suggestions for a sequel, and with requests for Foo Fighters, Red Hot Chili Peppers, and Nirvana, I’m already dreaming up round two.
Want to switch things up with your own ’90s picks? We’ve got you covered with three epic ’90s bucket playlists to help you customize your ride.
ICA members, you’ll find the complete profile below. If you give this ride a spin (pun totally intended), I’d love to hear how it goes—and which songs get your class singing along. Because let’s be honest, who doesn’t belt out a little “Wonderwall” or “I Want It That Way” when no one’s looking? 😉
(OK, neither of those songs made it into this particular profile…but they’re strong contenders for the next one!)