Bill Pierce is back with another creative ride design, and this one packs a punch. Triple Threat Intervals is built around the magic of threes: three sets, three cadences, three intensity levels. Simple to follow…not so simple to execute!
Here’s how it works: Each set spotlights a different cadence range—fast, slow, and moderate. Within each, riders tackle three efforts:
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Zone 4 (hard but doable)
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Zone 5 (very hard, pushing limits)
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Zone 6 (all-out, breathless)
Each interval gets shorter as the intensity ramps up, with a 2.5-minute recovery before the next challenge. Just when your riders think they’ve mastered the pattern, another set keeps them on their toes.
The music? Classic Bill—eclectic, energizing, and perfectly suited to the demands of the ride. And when it’s time to cool down, he weaves in a playful nod to the number three, reminding us that yes, three really is the magic number.
This one is equal parts grit, sweat, and fun. Try it out and share how your riders handled the triple threat!
ICA members can download the profile and access the playlist below.
This could not have been more timely! I’ve been working up to these types of efforts, GREAT profile to really nail those specific efforts and feel them out at different cadences. Thank you!