Mainstream Music Monday: A Song for Riders Who Love Drama
2025-05-12
Looking for a song that builds tension, drops emotion, and times your standing intervals perfectly? This one’s got it all…and then some!Read more…
Friday Favorites: Tuning In for Focus, Form, and Endurance
2025-04-11
Looking for a track that meets you where you are—whether you’re zoning in on form, grinding through intervals, or finding your rhythm on a flat road? This one builds without pushing, drives without overwhelming, and somehow makes every pedal stroke feel intentional. It’s been on repeat in my rides lately, and once you try it, you’ll see why.Read more…
Precision Intervals: Threshold and VO2 Max
2025-03-04
This intense interval-based profile by Fern Stancer challenges riders with a strategic mix of threshold (Zone 4) and VO2 max (Zone 5) efforts, each performed at a distinct cadence. The goal is to highlight how leg speed influences both physiological response and perceived exertion, pushing riders to new limits.Read more…
Class Profile: Pedal and Percussion—High-Intensity Intervals with Drumming Power
2024-04-18
Drumming and cycling share a common thread: rhythm. When you pair a high-energy beat with a high-intensity interval ride, the results are electrifying. I’ve created a drumming-inspired interval ride, “Pedal and Percussion: Intervals to the Drum Beat,” designed to push your limits.Read more…
Quick Profile: 3-2-1 Intervals…Intensified!
2019-04-07
3-2-1 intervals are a great way to gradually step up intensity in a profile. This 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!Read more…