Spinning Profile: IEZ #1 (1-1 Intervals)

This Intervals ride was used as part of the lesson plan I described in an earlier post, 3 Weeks of Intervals.  It is the first ride in a series of increasingly difficult Intervals rides that were designed to get my group into some harder Strength Rides.

This profile is easy.  I even re-used the playlist from the Pace-Line Ride so preparation was minimal.  The formula is:

1.  Warm Up

2.  One minute of intense work

3.  One minute recovery

4.  Repeat Steps 2 & 3 until class is almost over

5.  Cool down.

Step Number 2 is where all of the fun comes in.  You have to encourage your students to work themselves up to an 85% heart rate in a very short time, so I focused on coaching the attack.  Don’t let them wait to get started on the effort, because it will be over before they get there.  Instead, Attack it, Sustain it, then come down gracefully.  We carried the idea of “Attack and Sustain” through to the next ride, the 2-1 Intervals. 

Here is the list of moves we used for Step Number 2 in this ride:

  • Running with Resistance x2
  • Seated Climb with big gear and aggressive cadence x2
  • Jumps x2
  • “Breakaways” or Standing Climbs to overcome a big gear then pushing in the saddle x2
  • Standing Climb slow and steep x1
  • Standing Climb quicker, less steep x1
  • Jumps on a Hill x1
  • Standing Climb slow and steep x1
  • Standing Climb quicker, less steep x1
  • Jumps on a Hill x1
  • Sprints (only 30 seconds, not a full minute)
  • Sprints

Here is the playlist.  I hope you have some fun with this one.  We did!
Listen to the whole playlist on Napster:

  • 1. Blue Man Group – I Feel Love (f. Venus Hum)
  • Blue Man Group - The Complex - I Feel Love (feat. Venus Hum)
  • Napstericon
  • 2. Bob Sinclair – Rock This Party
  • Big Ali, Bob Sinclar & Dollar Man - Western Dream - Rock This Party (Everybody Dance Now) [Featuring Big Ali & Dollar Man]
  • Napstericon
  • 3. Mary J Blige – Be Without U (Moto Blanco Vocal Mix)
  • Mary J. Blige - Be Without You (Moto Blanco Vocal Mix) - Single - Be Without You (Moto Blanco Vocal Mix)
  • Napstericon
  • 6. Chasing Cars (Northbeat Club Mix)
  • Southshore - Chasing Cars BW How to Save a Life - Chasing Cars (Northernbeat Club Mix)
  • Napstericon
  • 8. Kat deLuna – Whine Up
  • Kat DeLuna - Whine Up (feat. Elephant Man) - Single - Whine Up (feat. Elephant Man)
  • Napstericon
  • 9. Kinky – Coqueta [Remix]
  • Kinky - Coqueta - Single - Coqueta
  • Napstericon
  • 10. James Asher – Amma
  • James Asher & Sivamani - Shaman Drums - Amma
  • Napstericon
  • 11. Rusted Root – Send Me On My Way
  • Rusted Root - When I Woke - Send Me on My Way
  • Napstericon
  • 12. Anggun – Snow on the Sahara
  • Anggun - Snow On the Sahara - Snow On the Sahara
  • Napstericon

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