I first created this profile as a master profile using rock-and-roll songs in 2019. It became a fan favorite among ICA members. That profile has many more coaching tips than this quick version so I recommend you print that one out and peruse it for additional suggestions in explaining the intensity required, especially if you don’t have power.
This version is the same exact profile but uses songs that have inspirational lyrics to encourage riders to push harder, give it all they’ve got, and to commit; hence the title “Let’s Do This!”
This profile consists of three repetitions of each of the following interval sets: 3-minute, 2-minute, 1-minute, and 30-second. As the duration of the interval decreases, the intensity should increase slightly.
Give this new version a try and let us know how you and your classes like it!