Hannah Frankson 1 3 5 Ride Reveals Its Full Class Flow

The 30 minute class moves from one sing-along endurance effort through three intervals to five 45 second pushes, with music that carries the work.

The Hannah Frankson 1 3 5 ride debuted Tuesday, September 22, and the 30 minute class follows the structure Peloton announced: one sustained endurance effort, three intervals, and five high-intensity pushes. Hannah said sh built it for members who do not know what to choose or often feel sluggish when they start their rides and need a little longer warmup. (Side note, Matt says the same thing about the benefits of easing into the work, no surprise!)

Hannah shared that the format for her new signature series grew out of her own habits at home. She described feeling like she wants to get on and ride, and enjoys the long easier stretch to start, but then gets restless, so medium intervals come next. One she is fired up, she is ready for some HIIT at the end. “I’ve been doing this at home with Just Ride vibing with my cats,” she said with a laugh.

Launch the class here.

How the Hannah Frankson 1 3 5 Ride Works

The name tracks the work and the outline is simply perfect. In this ride, the breakout was as follows:

• Block One: “1” sustained effort holding for six minutes.
• Block Two: “3” moderate efforts held for two minutes apiece (with recovery).
• Block Three: “5” bursts of hard effort, 45 seconds each (with recovery).
• She noted that in future rides in this signature series, the variation of the 1 – 3 -5 will vary (specifically she said get ready for sustained efforts longer than six minutes). This suggests to me that a 30 minute ride will not be the only duration we see for these classes!

My Experience Taking the Hannah Frankson 1 3 5 Ride

Warmup and Block 1 (Endurance)

After a short warmup (less than Power Zone and not the same structure, so if you need a little more before hitting the long sustained effort, grab a warmup ride), we moved right into Block One. The music in the beginning was fun and familiar. We warmed up to Beyonce to give us some confidence (she noted), and then enjoyed Jolene as one of the endurance portion songs. Hannah said she will always give us singalong songs for this block.

As a seasoned Power Zone rider, the six minutes was my bread and butter. I hadn’t warmed up (and I have new zones) so I kept it in high Zone 2/low Zone 3 and it was delightful. She does not call Zones of course, but gives a cadence and resistance suggestion. Her approach was similar to how she cues her Progression Rides, wherein members are given the outline and can approach the blocks as they see fit.

Block 2 (Moderate Efforts)

Block 2 of the debut Hannah Frankson 1 3 5 ride is the three 2 minute intervals. It was interesting (and timely) how she said one of the three blocks is always the one riders want to avoid, but that it is good to train the body for efficiency. Truth!

As an endurance rider, I don’t love two minutes, but I did these in Zone 4 (instead of 5… cough cough, Matt) which matched my energy as well as helped me keep something in the tank for what I knew was coming next. I played with minor cadence and resistance adjustments in each interval, again, I appreciated having the road map for that. (Maybe another day I might try these in 5 and 7… but maybe not!)

The music transitioned here into high energy dance remixes, including a John Summit remix, and the guidance was cadence over 80 and resistance over 40. My happy place!

Another interesting commentary Hannah shared in this portion was about track athletes. She compared the setup to being a long distance runner, to middle distance, to sprinting. She was referring to her former days as a track athlete herself, and her recent appearance at the Athlos event watching major start compete. As a former track parent who has watched a lot of high school and college meets, I found this to be a useful comparison (and helped the time go by!).

Block 3: Five 45 Second Pushes Set to Drum and Bass

Block 3 of the Hannah Frankson 1 3 5 ride is five 45-second pushes. The efforts – at 45 seconds each rather than a more comfortable 30 – were tough, but the music, which was drum and bass, carried us through them. Drum and bass is familiar to anyone who rides or runs with Hannah frequently. The music’s energy built along with the ride. I personally felt very energized at the end and though the music was different, the whole final block was giving The Prodigy Ride vibes, IYKYK!

As the final moments were winding down, Hannah invoked the wisdom of two greats: not only Matt Wilpers, as she referenced this being a “kitchen sink” style ride, like one of his recent Power Zone rides in his periodization plan, but also the incredible Susie Chan. When Hannah ran her recent half marathon, Susie told her to “send it!” at the end. Hannah admitted to not knowing exactly what that meant but she liked it and wow, did we send it here!

Who is the Hannah Frankson 1 3 5 Ride For?

The beauty of this format is that anyone can try these and then adjust to what each interval feels like to you. It’s Power Zone adjacent in that way. You don’t need to hit her cadence or resistance calls, you just need to think about:

• What kind of output effort can you hold for a number of minutes?
• What feels moderate to you?
• How hard can you push for a short amount of time after all that?

With a standard structure in place, future Hannah Frankson 1 3 5 rides will no doubt become a popular go-to for all kinds of riders and can be adjusted for different levels of fitness or energy.

Will you be trying the new Hannah Frankson 1 3 5 ride classes?

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