CDE Curates a Six Week Sprint Interval Training Program
CDE took to Instagram March 7 to announce she’d be putting together an unofficial SIT program.
CDE Introduces a Sprint Interval Training Program for Peloton Members
Exciting news for Peloton members (especially those of us in the #hotandcoldcrew)! Christine D’Ercole (CDE) has introduced an unofficial 6-week Sprint Interval Training (SIT) program designed to give us precisely what we’ve been asking for: structured sprint training that pushes limits and improves fitness.
This program uses a curated selection of Christine’s rides, including both Sprint Interval Training and other class types, to deliver a comprehensive fitness plan. SIT focuses on short bursts of intense effort followed by longer recovery periods, making it not only highly efficient but particularly effective for women navigating perimenopause and menopause.
An example of the SIT ride structure… push to failure, recover, repeat!
Why SIT is a Game-Changer for Women
Sprint Interval Training works wonders for everyone, but for women entering menopause, its benefits can be especially powerful. SIT helps reduce visceral fat, boost metabolism, and maintain muscle mass and bone density during a time when these can become challenging. Beyond the physical, those short, intense bursts can improve energy levels, mood, and mental clarity. It’s fitness science at its finest!
Christine’s SIT Rides
Christine is very vocal about the importance of Sprint Interval Training and Peloton members are eager to connect with her through these experiences. Unfortunately, Peloton has yet to curate her classes into a full Collection or promote an official Program like this one (but we keep hoping they will). That’s why it’s so exciting that she has provided this training plan! If you’re looking for more information about CDE and SIT, check out our recent article reviewing the experience of the SIT rides. And here’s a summary of of SIT rides that Christine recently provided via her latest newsletter:
- 2/1/21: 20m Classic Rock
- 6/9/21: 30m Power Zone Max
- 2/15/22: 45m Power Zone Max
- 2/1/23: 30m Power Zone Max
- 11/19/23: 45m Power Zone Max
- 3/29/23: 30m Power Zone Max
- 7/28/24: 45m Power Zone Max
- 9/8/24: 30m Intervals
- 11/19/24: 45m Intervals
The CDE Unofficial SIT Program shared on Instagram March 12.
A Closer Look at the 6-Week SIT Plan
CDE’s unofficial plan, shared via Instagram, incorporates SIT benchmarking into a structured weekly routine. Each week combines prescribed sprint intervals and recovery rides, as well as choose-your-own strength training. Here’s what Christine recommends doing each week:
- Day 1 is benchmark sprints with a 30m or 45m Intervals Ride.
- Choose one: CDE 30 Min Intervals 2/6/25 OR CDE 45 Min Intervals 3/7/25.
- Day 2 is a recovery ride paired with upper body strength.
- CDE 20 Minute Recovery 11/2/22 AND 30 Minute Upper Body Strength of your choice.
- Day 3 is a full rest day!
- Day 4 is an all Zone 2 Power Zone Endurance ride and lower body strength.
- CDE 45 Minute PZE 3/21/23 AND 30 Minute Lower Body Strength of your choice.
- Day 5 is time to climb!
- CDE 30 Minute Climb 7/7/25.
- Day 6 you can pick your CDE favorite! Have fun choosing from these CDE classic rides:
- 30 Minute PINK Ride 11/1/19
- 45 Minute Chris Cornell Ride 8/4/21
- 45 Minute Pentatonix Ride 12/13/20
- 30 Minute The Chicks Ride 3/24/21
- 20 Minute Depeche Mode Ride 6/6/21
- 30 Minute Florence + The Machine Ride 8/19/22.
- Day 7: Recover and rest! Get ready to start the fun again tomorrow!
Repeat this weekly schedule for six weeks, and you’ll likely find your watts climbing as your fitness improves!
“What If You Can?”
SIT rides with CDE offer more than just fitness benefits. They’re a chance to connect with the dynamic Peloton community, including her fan group, the IAMICANIWILLIDO_CREW, and tackle an exciting challenge under the guidance of a champion track cyclist. As Christine herself says often during these very challenging rides, we should all be curious about what we can do, mentally and physically. Sure, the structure is hard and six weeks is a long time to do this. But… what if we can?
Tune in to The Clip Out every Friday to hear Tom and Crystal’s take on this and other hot Pelotopics. We’re available on Apple Podcasts, Spotify, Google Podcasts, iHeart, TuneIn. Be sure and follow us so you never miss an episode. You can also find the show online on Facebook.com/TheClipOut. While you’re there, like the page and join the group. Lastly, find us on our YouTube channel, YouTube.com/TheClipOut, where you can watch all of our shows.
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