In the early days of ICA I posted a 3-2-1 Interval profile called Ramp it Up (through the Doors) back in 2011. I used songs from the Doors for the recoveries. That’s still a great profile…but I’ve updated it with new music and even reduced the amount of recovery, making it particularly challenging.
We also presented the concept of 3-2-1 to you as a drill in OCD (Obsessed with Cycling Drills). Make sure to read that post and the comments for some additional ideas.
This profile is very versatile, allowing you to easily create many different versions. You can mix and match a wide variety of cadences for different outcomes.
In this Quick Profile, I’ve given you tips on how to coach it using three different metrics: RPE, power, and heart rate. As written, it’s a 60-minute profile but it’s easy to shorten it to 50 minutes. It can also be easily modified when you have a wide range of abilities by allowing less-fit riders to forgo the final increase in intensity and hold constant at the 2-minute pace, while more-fit riders can take themselves to borderline breathless.
Let me know in the comments how you and your riders enjoyed this profile. If you have some favorite 6-minute songs that you use, we would love to know those as well.
Below are the PDF and the Spotify playlist.