While this profile may seem “basic,” 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!
The key is in coaching riders to truly understand the importance of good recovery in a HIIT class. If they do not recover at a low enough intensity, there is no way—no matter how fit they are—that they will be able to consistently hit the target. One way to avoid skimping on recovery is to describe the sensations they should feel during the work so that once the recovery arrives, they appreciate it and may even not want it to end!
Helping instructors create massively effective interval classes based on exercise science and cycling science has always been one of the foundational goals here at the Indoor Cycling Association. We have done that through many articles, including this series on the science of interval training, this article on Tabata, and this amazing template on putting together over 50 threshold profiles.
Now I am putting together a series of interval-based Quick Profiles with the intention of teaching you how to create your own classes using the simple template provided in this Lather, Rinse, Repeat profile. We will then teach you how to modify the various components of fitness to create an endless supply of fun and effective interval classes that provide variety and excitement for your riders.