I can’t take the credit for this profile, but I can tell you, it’s fun AND challenging. I know, because I just went through it on the Spin bike in my basement! This one is called ‘Fun Figure 8’s’ and was shared over on the Profiles board at Pedal -On by member Dave. I didn’t really adapt it much, so if you want to see Dave’s PDF, head on over to Pedal On and check it out! 🙂
Basically, I’ve created a visual for my students using post-it notes with the 8 moves involved in the profile. Here’s a shot of my note card that I’ll use on the bike. (The visual for my students is much bigger.):
See how it looks like a figure 8 if you follow the numbers? It took me a minute to see it so take your time. 😉 And by the way, as a kindergarten teacher, it goes against everything I teach my students to make an eight this way. We always start our letters and numbers at the top. But for this profile, starting in the middle is the only way to go.
Here are the 8 movements:
1. Flat road: This is an easy flat road. Once we get into the profile, this will be a nice little recovery.
2. Fast flat road
3. Standing flat, or as some call it, a standing run
4. Aggressive: This just means add some more resistence and work a little harder :).
5. Flat road
6. Seated climb
7. Jumps on a hill
8. Standing climb
Here’s the fun part: Go through the entire sequence 4 times. The first time, each movement is 3:00; the second time-2:00; third time 1:00 and the last time 30 seconds. Also, the jumps are 16 ct, 12 ct, 8ct and then 4 ct as you go through the sequence.
I’m kind of stuck on pedaling to the beat on standing flats and climbs, so I had to come up with tunes that were appropriate for the rpm’s and movements. I think this playlist works well for an hour class. If you don’t mind pedaling to a steady beat throughout the profile, you could definitely go for longer songs with a steady beat. I hope you have fun with this one if you decide to give it a try!
**Post Edit: You can check out the original playlist that I used in the screen shot above. I have since updated the playlist with new tunes. Both playlists worked great with the profile!