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Quick Profile: Descending Track Intervals

This ride is patterned after a running workout on a track. It illustrates to the riders how duration and intensity are inversely related and shows how the body is able to produce more energy over a shorter period of time. 

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Friday Favorites: Surge of Classic(?) Rock

This song is perfect for a 2-minute surge in Zone 5 or Zone 6. It’s definitely a rock song. It’s almost 28 years old, so it’s an old rock song. But, is it classic rock?

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Theme Ride Thursday: Be a Warrior!

Here’s a short playlist of songs pertaining to war, warriors, and bravery. Feel free to pair it with our Never Give Up playlist for a ride that will propel riders to the top!

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Mainstream Music Monday: Make the Girls Go Crazy

Pitchfork called this song an “ecstatic, endlessly replayable tribute to the depths of (her) dating pool.”

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Quick Profile: Loop de Loop

This is a fun profile that has always been a big hit whenever I’ve used it. It is predominantly aerobic but brings riders to threshold on the second loop and briefly over threshold on the final loop.

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Friday Favorites: Easy Beat with Versatility in Intensities

This is from a well-known DJ and although the track is from 2014, it still vibes really well today. Use it for recovery or work—you can’t lose either way!

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Theme Ride Thursday: There’s WORK to Do—A Labor Day Playlist

Are you working for the weekend? Well then, let the countdown begin!

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Wednesday Timeless Classics: The Greatest Drum Buildup Ever

I first used this powerful song from a movie soundtrack in 2008 for a session at WSSC called “The Triple Threat.” In 2013 I created a fun interval ride with this song based on the theme of that movie. In this profile, you let your riders select what you are going to do for the final intervals. This is one you’re going to want to resurrect if you haven’t used it in a long time!

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Mainstream Music Monday: A Tribute to Workers for Labor Day

Whether riders have a 9–5 office job or they work from home, everyone will be able to relate to this throwback song from 1982 that pays homage to the working stiff.

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Ask the Expert: How Much Time Should You Spend in the Red Zone?

Bill Pierce’s challenging profile “Strong Start or Fast Finish” is a series of intervals that either start off “very hard” and slightly back off to “hard,” or start off “hard” and build to “very hard.” We got a great question asking whether this was too much time spent in Zone 5. This article should clarify how much time a rider should be able to spend above threshold. Hint: The answer is it depends!

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