update:  The playlist has been added to Napster!   Songs will have to be burned and edited to match these times, otherwise, just jump from song to song when necessary. 

Typically, and intervals ride goes something like this:  Elevate your heartrate up as high as you can stand it; suck it up and fight through until the instructor says stop; Collapse into the saddle and gasp frantically as you try to chug water and hope that there aren’t any more.  Or, at least that’s what they look like quite frequently in classes I’ve taken and taught before.  While there is some merit to the usual formula, the emphasis is frequently placed on the “Hard, Harder, Hardest” parts of the ride, with little to no attention given to the recovery portion.  That’s not surprising — most folks don’t have to be encouraged to slow down and take it easy for a few minutes.  However, for this intervals ride, borrowing from the Active Intervals Profile posted on Pedal-On as originally presented by Master Instructor Luciana Marcial-Vincion at the DCAC conference, we place the emphasis not on the hard work, but on the smooth transition into recovery.  Our goal is to improve our fitness in a way that provides us with the shortest recovery time possible, leaving us ready and eager for the next interval to begin. 

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