Facebook Live Video: Cadence and Music Choices During Recovery

Here is the follow-up to my Facebook Live video on the importance of recovery within your interval-training sessions. This one comes with lots of great add-ons! 

The handbook is a 12-page guide on how to use music and coaching to keep riders engaged during the recoveries so they won’t get bored and so you can provide them with the correct information on why you are recovering for as long as you are. I discuss the best cadence range for recovery, whether you should ride to the beat or not, what kind of music works best, and I provide you with nine creative tips to use your recovery music in a way that’s fun and/or helps them to focus. Then I give you seven ideas on how to help your riders stay engaged.

Finally, I’ve got three extra-special musical gifts—three Spotify playlists. One has short high-intensity interval songs, and the second has almost 500 (as of this posting—I will continue to add to them) short songs of 1 to 3:15 minutes to select from for our recoveries. The final playlist has recovery song suggestions that are longer than 3:15 for when you need a little bit more time in a low zone. 

I mention the original 3–2–1 profile in the video (when talking about being creative with your recovery songs)—you can find that here


  1. Very helpful information, Jennifer. Always a challenge to instruct a diverse class on the importance of working at the level of the profile and using the recovery effectively. Continually working to improve my communication with classes.

    Also, just looking for a bit of remix on my interval playlist and found this! Thank you for all your hard work 🙂

  2. love this video! Very helpful! I use Spotify so I will grab these recovery songs for sure! Love this and you are great! Thanks Jennifer! 🙂

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