This challenging profile is a remake of one of the foundational profiles on ICA (we already have two different versions of Lather, Rinse, Repeat), but it has an interesting twist in the second half. I provide instructors with two versions of this profile; one has cueing and intensity cues for those teaching with power and the other has cueing and perceived exertion cues for instructors without power. Read more…
Did you like our “Lather, Rinse, Repeat” Quick Profile? In this version, we increase to 4-minute intervals in Zone 5, the VO2 max zone.Read more…
At first glance, this profile may seem “basic,” but it’s anything but “easy.” When intervals are distilled down to their basic format of hard followed by easy, they are simple to create, (fairly) simple to put music to, and simple to coach. Bonus: They may end up being some of the physically hardest classes you teach!Read more…
Climb into the time capsule saddle and travel back 30 years to the ’90s. See how many song references you can identify in 3 minutes with this infectious throwback vibe that’s ideal for a HIT profile. Read more…
Incorporating longer intervals of 5 to 20 minutes can be the key to a higher level of fitness, regardless of what your specific goals are. For some reason, however, there is a reticence to the idea of longer intervals. Here are six reasons why you should teach your riders to love longer intervals in high Zone 3 to Zone 4.Read more…
This techno song keeps riders energized and pumped for a 4-minute power drill or a segment of an interval profile. Read more…
Strike a match, light a fire under your feet, and pedal until the smoke clears. Read more…
Bring the pedal to the metal with the latest song from this indie rock band. Read more…
A great song when you want a quicker-paced, working hill.Read more…