This week’s profile is all about acceleration. Keeping average power steady, or increasing, during an interval demonstrates your ability to keep pace. The profile includes four, 8-minute surges.

There are four 8-minute efforts — including over/unders! The confidence gained from pedaling for 8 minutes sets the tone for our ten minute/5K challenge.

Four 8-minute intervals. Grown-up efforts to show respect for the Giro d’italia.

Check out these local bike resources to take your ride to the next level.

These five performance tests are the gold standard for tracking progress. Of course, listen to your body and remember, “Pedal fast, breathe slow.”

Wanna ride longer? Check out these five tips to improve your breathing on the bike.

Balancing intensity and duration is the ultimate test. Your average watts (and heart rate) over twenty minutes dictates your training zones.

This week’s profile includes four 7-minute efforts. Considering there are 1440 minutes in a day, pedaling for 7 minutes is a manageable goal. Right?

Focus on success via these 7-minute efforts.

Here are four signs you may be pedaling too fast in spin class.

Our profile consists of four 7-minute blocks. As we prep for the next FTP test, think of the 20-minute time trial as three 7-minute efforts.

Using five-minute efforts to build endurance.

Indoor cycling is a low-impact, high-benefit method of working out.  Here are six things that may happen to your body when consistently riding indoors:

One mile. Every runner knows their one-mile time. How often are you even asked to pedal that long? This week’s profile seeks to answer that question.

This week’s playlist consists of longer songs that allow us to pedal for five minutes using the same beat. We’ll vary the drills for each effort.