This is one of my most favorite profiles and one of the most effective training sessions you will have in your quiver of profiles. In this profile, I give you several options for mixing it up.
This profile was originally inspired by a Chris Carmichael workout from his book The Time Crunched Cyclist. It’s pretty advanced, so I’ve given you some modifications to introduce this to your less fit students. Over time, you can gradually prepare them for the full 3X9 minutes around threshold because the objective is to increase the amount of time you can sustain at this intensity. It is a powerful workout!
To help your riders understand what you are asking, you can draw the profile on a dry-erase board as in the example above.
My own personal preference is to use 9-minute (or longer) songs for each interval, but they can be hard to find, especially when you want to ride at a faster rpm/bpm. I’ve given you a variety of music suggestions, but if you find other songs that work well, please share them here with other ICA members.