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.

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.

Throughout March, we will revisit our rides since New Year’s. Utilize lessons learned from the FTP test to master these five-minute effort blocks.

In spin class, your perceived level of effort is often tied to the faces you make. Take away the mirrors, and now you have to figure out what efforts looks like. So, who are you on the bike? Hint: Not a sprinter.

Here are seven indoor cycling tips to help prepare for riding outdoors.

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

This week’s profile contains five intervals with 2 minutes of recovery. We will discuss strategies for gauging your twenty-minute FTP effort next week.

Training indoors is tough.  Your choices are twofold: put on weight or train indoors.  Here are four ways to keep your head in the game as you train indoors:

Each year, I challenge my riders to chase new goals and increase their fitness levels in a race against Father Time. If there’s to be a change, it starts with you.

Training with heart rate holds you accountable throughout your entire workout — not just during the sprints. Here are 5 metrics you should know.

This January, our profiles will consist of five-minute effort blocks. We’ll vary how we pedal each five-minute block.