The “sweet spot” in cycling is between 88% and 93% of functional threshold power. This profile is a relatively steady-state profile where riders aim to ride in their sweet spot. Riders will sustain a high Zone 3/low Zone 4 effort with a perceived exertion that lies somewhere between 6 (moderately hard) and 7 (hard) on a 1–10 scale. Read more…
We’ve got a new contest here at ICA. Submit a quick profile using any one of our theme ride playlists (or one of your own) and win a full-year membership at ICA! Read more…
This popular profile was first posted in 2014—it’s time to bring it back to the forefront! It is a fun progressive interval ride using a wide variety of terrain. The term “meritage” comes from the world of wine and means a “quality blend.” That’s exactly what these intervals are…a quality blend!Read more…
We’ve provide you with a detailed class profile for you to conduct your own MAP (maximal aerobic power) ramp test, including the protocol, the coaching, the music, and a downloadable spreadsheet which will estimate FTP and your riders’ power training zones. This is a viable alternative to the 20-minute FTP test, which requires a solid understanding and ability to pace one’s effort. Pacing isn’t an issue with this test.Read more…
This course/profile consists of early rolling hills, followed by a fast flat segment with a paceline. Then, riders greet a big climb—and that’s only the first half! The second half is three circuits over another big climb before you get to pull on the World Championship rainbow jersey.Read more…
Piggybacking off a recent theme ride playlist, Bottom’s Up—A Drinking Playlist, our newest profile is intended to be a fun and creative way of offering the benefits of long aerobic intervals all while on a pub crawl. Who isn’t willing to work long and hard for a drink?Read more…
The longest lunar eclipse of this century will take place next week on July 27. I’ve created a lunar-themed hill repeats profile with four climbs that get progressively longer. All the songs are moon- or eclipse-related, but you can use this profile for any lunar-theme ride to celebrate any full moon of the year.Read more…
This Quick Profile “keeps it real”…real fun. Using the music as the road, it brings obstacles encountered outside into the cycle room to make your riders work harder to escape from them. Your class will have a blast with this uniquely memorable and creative profile.Read more…
Want to help your riders really feel their effort? The Ultimate HIIT profile teaches them to recognize intensity through perceived exertion (RPE), so they can pace themselves, push strategically, and understand what each interval should feel like. With carefully designed intervals, extensive cueing, and built-in recovery, this is a tough—but incredibly rewarding—class your riders will love to hate.Read more…
Not sure how to coach riders with power—or what wattage they should hit in their intervals? The Ultimate HIIT takes out the guesswork. This tough-but-rewarding profile helps estimate FTP, explores key interval durations, and gives you the cueing you need to connect power with perceived exertion. It’s one of those classes your riders will love to hate!Read more…