A few posts ago I shared some music for a ride that I got courtesy of pedal-on.com.
The ride itself was called "unloading the hills". it consists of a 12 minute hill. you spend 2minutes adding the resistance on, then add as much as you can handle, holding it for 4 minutes. then you take a little off, hold it for 3 minutes, then a little more, 2 minutes, then still more, 1 minute, making sure you never lose your hill.
For a 45 minute class, you do this 3 times. the first 4 minutes are kind of miserable, the rest is better, but still not easy. The first hill is in the saddle, second is out, and third is riders choice.
While not a particularly exciting ride, it is a great workout and really pushes the class to be honest with themselves and make sure they are always working hard.
I've taught this class four times now. The first 2 classes though it was fine. The 3rd class loved it. but unfortunately I don't think the 4th class liked it.
The 4th class was my Monday morning 6am class. Perhaps they didn't like it because it made it too easy to cheat/coast by. Maybe they didn't like spending 12 minutes in the same position. I'm really not sure. I know they liked the music, just not the ride.
Lesson learned for me I suppose. Monday 6a needs high energy intervals.
When a ride really requires you to push yourself, do you?