Are you craving a ride that’s all about ramping up your aerobic endurance? Look no further! Dive into the Progressive Aerobic Intervals profile by Bill Pierce, a high-end aerobic training profile that emphasizes tempo, sweet-spot, and threshold work. The music used for this profile is a mix of different genres performed by Black artists, with the goal of engaging participants and encouraging them to guess the common theme.
Those who are accustomed to high-intensity interval training (HIIT) formats that feature brief and intense intervals may require a mindset shift toward patience for longer intervals. To foster this patience, various engaging elements are incorporated into the profile. The structure of the profile breaks long intervals into shorter segments to make them more manageable and interesting, and the song selections vary in tempo, sometimes dramatically. For instance, the third interval transitions from 99 rpm to 67 rpm before concluding at 88 rpm. This variation necessitates quick adjustments in cadence and resistance to elicit the desired intensity, providing riders with a comprehensive learning experience.
The Perfect Theme Ride Template! 🎶
The intervals start short and get progressively longer but in a very structured manner. They begin easier and gradually increase in intensity from low Zone 3 to high Zone 4, with the final interval topping out at Zone 5. The basic structure is the following:Â
Interval #1 (3 minutes): 2 min low Z3, 1 min high Z3.
Interval #2 (6 minutes): 3 min low Z3, 2 min high Z3, 1 min low Z4.
Intervals #3 and #4 (10 minutes): 4 min low Z3, 3 min high Z3, 2 min low Z4, 1 min high Z4.
Interval #5 (15 minutes): 5 min low Z3, 4 min high Z3, 3 min low Z4, 2 min high Z4, 1 min low Z5.
As you can see, this profile template is extremely versatile and adaptable to a wide variety of themes. Bill has created numerous versions of this profile for his classes with playlists featuring both unrelated songs and those with a common theme. In this particular playlist for the ride, all of the songs highlight Black artists, making it a fitting choice for any time of the year but especially meaningful during February for Black History Month or mid-June for the Juneteenth holiday. With genres ranging from rock to indie to dance to country, it’s a celebration of the diversity within Black music, going beyond the expected hip-hop and R&B.Â
Bill likes to ask his riders to guess the theme, sometimes awarding a prize like a Starbucks gift card. If the theme hasn’t been guessed correctly toward the end of class, consider giving some hints.
As another example of a theme for this profile, you could do what Bill has done and select artists from your hometown or state. As a Chicago native, Bill says he takes pride in highlighting the vibrancy of the local music scene and showcasing how Chicago truly rocks. I could see doing this with all Colorado bands from my home state.Â
As a member of the Indoor Cycling Association, you know we specialize in our Theme Ride Thursdays, offering an incredible collection of themed ride ideas throughout the year, complete with extensive song suggestions tied to each theme. The next time you find yourself staring at a bucket playlist filled to the brim with songs and wondering how to piece them together into a cohesive profile, look no further than this versatile profile template—simply find songs that can fit into the structure outlined above. This template is here to simplify the process and make your life easier.
You’re welcome! 🤗