Simple and Progress Profile for July #2 – Hang On

hanging-on

  How long can you HANG ON?   Workout Basics: 5-minute warmup 3 x 4-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd 1-minute recovery after the third 4-minute interval 3 x 3-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd 1-minute recovery after the third 3-minute interval 3 x 2-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd 1-minute recovery after the third 2-minute interval 4,3,2 minute 

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Simple and Progress Profile for July #1 – Hang On

hanging-on

  Can you Hang On to the work done in the previous interval?   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 recovery after the third 2-minute interval 4,3,2 minute intervals with 30 seconds recovery after each 1-minute recovery after the 2-minute interval 4 x 30-second intervals with 1-minute recovery after each 5 minute cool down 3 

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Simple and Progress Profile for June #3 – Pyramid Sets

egyptian-pyramids-hero-AB

    Two Recordings of Me teaching this profile on the Stages SC3 IC Bike June 21st, 2016 Class Recording. http://pro-contributors.s3.amazonaws.com/Dennis/Simple_and_Progress_Pyramids_3_GATC.mp3   June 22nd, 2016 Class Recording http://pro-contributors.s3.amazonaws.com/Dennis/Simple_and_Progress_Pyramids_3_CACDTC.mp3   Click Here to download VismoX   Below, Premium Members can follow links to download all the above media, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones 

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Simple and Progress Profile for June #2 – Pyramid Sets

egyptian-pyramids-hero-AB

Two Recordings of Me teaching this profile on the Stages SC3 IC Bike June 14th, 2016 Class Recording. http://pro-contributors.s3.amazonaws.com/Dennis/Simple_and_Progress_Pyramids_2_on_June_14_at_Greenwood_Athletic_Club.mp3   June 17th,2016 Class Recording http://pro-contributors.s3.amazonaws.com/Dennis/Simple_and_Progress_Pyramids_2_on_June_17_at_Greenwood_Athletic_Club.mp3   65 minute “Play it and Forget it” harmonically mixed music set that was used for the June 14th,2016 recording.  This mix was featured in a previous post.  You can check it out by clicking here. http://pro-contributors.s3.amazonaws.com/Dennis/Play_It_and_Forget_It_June_12th.mp3   If you have not downloaded the VismoX 

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Simple and Progress Profile for June #1 – Pyramid Sets

egyptian-pyramids-hero-AB

Recording of Me teaching this profile on the Stages SC3 IC Bike http://pro-contributors.s3.amazonaws.com/Dennis/Simple_and_Progress_Pyramids_June_1.mp3   Right Click to download this class recording   Click Here to download VismoX   Below, Premium Members can view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard. Click here for a great article explaining the different 

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Simple and Progress Profile for May #2 – “How Far Can You Go?”

how-far_6970225_lrg

Recording of Me teaching this profile on the Stages SC3 IC Bike http://pro-contributors.s3.amazonaws.com/Simple_and_Progress_May_25_CACDTC.mp3 Right Click to download this class recording Below, Premium Members can listen and download the music mix used in this class, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard. Click here for a great article explaining 

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Simple and Progress Profile for May #1 – “How Far Can You Go?”

how-far_6970225_lrg

Recording of Me teaching this profile on the Stages SC3 IC Bike. http://pro-contributors.s3.amazonaws.com/Simple_and_Progress_How_Far_Will_You_Go_May_18th.mp3 Right Click to download this class recording.   Below, Premium Members can listen and download the music mix used in this class, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard. To download any of the above 

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Simple and Progress Profile for March 2016 Week 2 – 3, 2, 1 Blast Off!!

Blastoff

  Here’s the week 2 profile for the month of March 2016. 3, 2, 1 Blast off!!!!  As the intervals get shorter the intensity gets HOTTER and more POWERFUL!!!!   But you’ll need to cruise into orbit in the middle.   Right Click to download a recording of me teaching this profile  with a Stages IQ   http://pro-contributors.s3.amazonaws.com/Simple_and_Progress_2016_03_1_GATC_StagesIQ.mp3   Right Click to download a Trainer Road video and audio recording of 

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Simple and Progress Profile for March 2016 Week 1 – 3, 2, 1 Blast Off!!

Blastoff

  Here’s the week 1 profile for the month of March 2016. 3, 2, 1 Blast off!!!!  As the intervals get shorter the intensity gets HOTTER and more POWERFUL!!!! Below is a recording of me teaching this profile: Right Click to download a recording of me teaching this profile  with a Stages SC3 Bike   http://pro-contributors.s3.amazonaws.com/3_2_1_Blastoff_2016_02_22_CACDTC_Stages_Bike.mp3   Below, Premium Members can read a detailed description of this Class Profile, download a 

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Simple and Progress Profile for February 2016 Week 3 – Respect the Orange AND Red

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  Here’s the week 3 profile progression for the month of February 2016. Respect the Orange!!!!! Below I’ll post recordings of me teaching this profile in my various classes.  Check back because I’ll be adding more recordings throughout the week: Right Click to download a recording of me teaching this profile on the Stages SC3 using power. http://pro-contributors.s3.amazonaws.com/Simple_and_Progress_2016_Feb_3_CACDTC.mp3   Right Click to download a recording of me teaching this profile  with a Stages IQ (Please 

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Simple and Progress Profile for February 2016 Week 2 – Respect the Orange AND Red

59b3148c7a7a4aba10340d8b02162dff

  Here’s the week 2 profile progression for the month of February 2016. Respect the Orange!!!!! The Denver Broncos are WORLD CHAMPIONS!!!!!!!! Below I’ll post recordings of me teaching this profile in my various classes.  Check back because I’ll be adding more recordings throughout the week:   Right Click to download a recording of me teaching this profile on the Stages SC3 using power. http://pro-contributors.s3.amazonaws.com/Simple_and_Progress_Feb_2016_2_Respect_the_Orange_CACDTC.mp3   Right Click to download a recording of 

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