This is the second in a series of posts of profiles I used for my 3 Weeks of Intervals in January.   The first ride was 1-1 Intervals.  Today, we continue with the “Attack and Sustain” idea, but we double the time spent sustaining.  Much more challenging than Ride #1. 

 First, the basis for the ride, which is amazingly simple, and quite like the ride before it:

 1.  Warm Up

2.  2:00 Intense Work

3.  1:00 Recovery

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

5.  Cool Down

This Ride has a more structured profile attached, because I used this ride for my participation in a CD Tree, so it’s all laid out for you in the attachment:   2-1 Interval Progression Profile.

 And here is the music!

Listen to these tracks on Napster: Play All

“Free Fall (Jayant’s Remix)” by Karsh Kale “Heartbreaker” by Pat Benatar “Ali (Tapan’s Deep Blue Mix)” by MIDIval PunditZ “A Small Victory” by Faith No More “All My Life” by Foo Fighters “Funky Cold Medina” by Tone-Loc “Dream Of Me” by Anggun “To Victory (Album Version)” by Tyler Bates “Eye Of The Tiger [Sunset Crew Radio]” by Crew 7 “Another Brick In The Wall Part II (House Remix)” by Various Artists “The Star and the Snake” by Hands Upon Black Earth

Again, my personal copy of a song doesn’t quite jive with Napster’s selections.  You’ll notice that Funky Cold Medina needs to be 5:00 long, and Napster only has a 4 minute version.  You’ll need to plan accordingly to either pick a different song or cut something out.

Have fun!

Tags: IEZ, indoor cycling, intervals, napster playlist, spinning profile

This entry was posted on Tuesday, February 19th, 2008 at 9:24 am and is filed under Group Fitness, Spinning Profiles & Playlists. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.