This profile consists of four intervals, each an intensity ladder performed in a different cadence range. It is a great opportunity for participants to understand how the same zone can feel very different when performed at a different cadence. Each interval is 6.5 minutes long and begins at high Zone 3 and builds to Zone 5. On the 1–10 RPE scale, the intervals begin at 5 (somewhat hard) then progress to 6 (moderately hard), 7 (hard), and peak at 8 (very hard). The cadence will decrease with each interval. The profile will finish with a 3-minute challenge where riders can choose their preferred cadence based on what they learned from the four preceding intervals, while aiming to maintain a Zone 4 effort. Riders can learn much about where they are strongest and where they may have opportunities for improvement.
2019-01-23