3-2-1 intervals are a great way to gradually step up intensity, both as a drill or as an entire profile. I first created a 3-2-1 profile in the early days of ICA, then I updated it with new music in 2017. You can find links to both of those profiles, plus our 3-2-1 drill, here. The drill is one that you can insert into any profile.
The latest iteration of the 3-2-1 intervals is a true game-changer. It intensifies the entire profile, juggling the position of the number of minutes you spend at each intensity. Hence the name: 3-2-1 Intervals…Intensified!
I am convinced that you are going to love this profile so much, you’ll want to create numerous versions of it yourself with different tracks. Mix it up with different combinations of slower and faster cadences, or do one with all climbing cadences, or all faster cadences. As you’ll see in the profile, you can also mix up the way the sequences are laid out.
To do that, you’re going to need access to as many energetic 6-minute songs as possible. I’ve got you covered there as well! I’ve created five Spotify playlists of 6-minute songs (over 250 songs!) of different tempos that can be used for 3-2-1 profiles, 6-minute over/under intervals, and, of course, many other types of drills or profiles. Just click here to access those playlists.
Also, I’ve created two versions of this profile: one with cues based on teaching with power zones and the other for those without power who use RPE cues. If you teach with power, you may want to print out both versions.
Download the 3-2-1 Intervals…Intensified Quick Profiles below.