HIIT It Hard…Then Cruise returns!
This ride delivers the perfect blend of intensity and flow: challenging high-intensity work up front, followed by an extended stretch of strong, rhythmic tempo riding that feels incredibly satisfying once the hard work is done.
The opening section is designed to push riders outside their comfort zone with carefully structured HIIT efforts that require focus and restraint. These aren’t random “go as hard as you can” intervals. The efforts are structured to challenge riders without blowing them up too early, so they finish the HIIT feeling accomplished and strong—not completely shattered halfway through the ride.
And just when they think the hard part is over…the workout settles into a long tempo groove that feels incredibly good to ride.
This is where the music really matters. The playlist moves through several different genres and moods, but every song sits in that high-70s to low-80s rpm range, making it perfect for steady tempo work with short standing surges woven in throughout the set.
The beauty of this section is that it never feels long. Each song brings a slightly different energy while still supporting the same steady rhythm, so riders stay mentally engaged the entire time. One moment feels smooth and relaxed, another powerful and driving, another almost hypnotic. Before they know it, they’ve ridden more than 20 minutes continuously at tempo with multiple surges layered in—and they feel amazing doing it.
That contrast is what makes this profile so effective. The HIIT work wakes up the legs and lungs, while the long tempo segment gives riders a chance to settle in, find their rhythm, and finish feeling strong.
I can’t wait to hear how your riders respond to this one.
ICA members can access the complete profile and playlist below. This one is just the Express Profile (spreadsheet), so make sure to download the original profile for extended coaching cues. If you’re not yet a member of Indoor Cycling Association, this is exactly the kind of thoughtfully designed, music-driven profile waiting for you every month.
GREAT profile, thanks so much!!
I loved the original and I am looking forward to using this new music.
I also created an alternative version for my group by ‘flipping’ the order to do the cruising first and finishing with the HIIT. They preferred doing the cruise first because they had the energy, and then the HIIT just pushed them harder.
I have a 25 minute section on a ride outdoors that I frequently do that matches the surges with ‘pop-ups’ (short 2-4% climbs). I talk them through it to help them push. Everyone knows that stretch of road because they frequently drive it on the way to the large ski village.
Yes! I’ve been meaning to do that, as well. I thought the next time I offer this profile, I’ll flip it and do the HIIT at the end. My thinking is that the tempo part might feel a little easier without pre-fatiguing with the intervals—I was worried some might feel like it’s too easy…but it sounds like you had no problem keeping your riders engaged.