It’s a Power of 3 Free-For-All Profile

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  It’s amazing how time flies when you’re having fun AND training with a purpose.  We’ve just completed the third week of our “The Power of 3 – Keep it Simple and Progress – Profile” for August.  Now it’s time to do something crazy!  Let’s pick a 60 minute mixes from one of the previous weeks, doesn’t matter which one.  Let’s warmup for 5 minutes, then ride at maximum sustainable 

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The Power of 3 – Keep it Simple and Progress – Profile (Aug 2015 Week 3)

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  Below you’ll find Week 3 of August’s Keep it Simple and Progress indoor cycling profile. Riders should start seeing, in their wattage numbers, and feeling how their bodies have adapted to the two previous weeks of high intensity intervals. Good Luck! Click here for a great article explaining the different zones. Workout Basics: 5 minute warmup 4 minute benchmark ride to find “Maximum Sustainable Wattage” 1 minute recovery 3 x 1 

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The Power of 3 – Keep it Simple and Progress – Profile (Aug 2015 Week 2)

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  Below you’ll find Week 2 of August’s Keep it Simple and Progress indoor cycling profile. When I started this progression last week I was VERY concerned that my classes were going to complaining about the significant recoveries, but after the first week my riders began to figure out just how hard they needed to work to make this workout effective.  Not one person mentioned that they felt they were getting too 

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The Power of 3 – Keep it Simple and Progress – Profile (Aug 2015 Week 1)

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Below you’ll find Week 1 of August’s Keep it Simple and Progress indoor cycling profile.  Over the past few months we have been working hard but with the limited rest most of the work was being performed in the Lactate Threshold and VO2 Max Zones of 90-120% of Threshold.  The August progression is going to call for higher intensities into the Aerobic Capacity Zone of 121-150% of Threshold.  Because of these higher 

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ICI/PRO Podcast 348 Beat Down Audio Profile with Krista Leopold

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As promised, here’s Krista Leopold’s Indoor Cycling Class Profile; Beat Down! Training Type: LT Intervals Working HR Zones: 4 Total Class Length: 55 min Objective and Intensity After recently being inspired by a boxing match I watched at the nail salon of all places, I decided to try to bring my riders into the ring for a full class. This ride is shaped by the structure of a boxing match. 

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The Power of 3 – Keep it Simple and Progress – Profile (July 2015 Week 3)

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  Below you’ll find Week 3 of July’s Keep it Simple and Progress indoor cycling profile. Workout Basics: 5 minute warmup 3 x 4 minute intervals with 30 seconds recovery after each 1 minute recovery after the third 4 minute interval 3 x 3 minute intervals with 30 seconds recovery after each 1 minute recovery after the third 3 minute interval 3 x 2 minute intervals with 30 seconds recovery after each 1 minute 

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The Power of 3 – Keep it Simple and Progress – Profile (July 2015 Week 2)

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Below you’ll find Week 2 of July’s Keep it Simple and Progress indoor cycling profile. In order to keep it simple and progress I have kept the same series of intervals as last week but reduced the rest to just 45 seconds.  Due to the reduced rest there’s extra time, so I added three 30 second maximum effort intervals at the end of the workout. Workout Basics: 5 minute warmup 3 

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ICI/PRO Podcast 346 Double Pyramid Intervals Class Audio Profile from Chrispins

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I love teaching pyramid profiles in my classes and I find that it’s a ride that I return to again and again. The idea of the pyramid is quite simple and there are many different ways to create profiles using the basic premise. With this particular profile, we are riding two pyramids with recoveries at the top and then again between each pyramid. If you have never used a pyramid 

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The Power of 3 – Keep it Simple and Progress – Profile (July 2015 Week 1)

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Last month I started this “Keep it Simple and Progress” profile post.  In my classes this has been a huge success!  Many riders have excitedly shared with me their wattage and/or resistance improvements.  It’s so rewarding to see and hear how we, as instructors, are changing lives through health and fitness everyday. I’ve been using this 3 week progressive training technique, with great success, for many years as a coach, 

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Audio Profile RSS feed has been updated

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We just completed an update of the ICI/PRO feed to make it more user friendly. ICI/PRO members get access to a special “Super Secret iTunes Feed” that will deliver a condensed listing of all of our downloadable Audio Profile Podcasts + full class mixed .mp3 playlists to iTunes or the Podcast App on your phone. This latest update striped out everything but the important bits = now you’ll easily find 

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The Power of 3 – Keep it Simple and Progress, Reduce the Rest (Week 3 Progression)

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Here is the 3rd post of my new “The Power of 3 – Keep it Simple and Progress” profile feature on ICI/Pro.  My goal with these profiles is to show how easy it can be to create just one profile every 3 weeks and with some subtle changes in riding position, RPM, interval and recovery duration as well as a new playlist each week theses workouts will “feel” different but 

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