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: