Simple and Progress Profile for January 2016 Week 4

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Numerous studies have proven that if we can keep our New Year’s resolutioners on an exercise program from New Year’s Day until Valentines Day they will have been successful in making exercise a part of their life.

Keep up the motivation and support of these new exercisers.

Here’s the week 4 profile progression for the month of January 2016.  The only change is that most recovery is now done in Zone 2.  This is much harder than it sounds.

Below I’ll post recordings of me teaching this profile in my various classes.  Check back because I’ll be adding more recordings and music suggestions throughout the week:

 

Right Click to download a recording of me teaching this profile on the Stages SC3 using power and the Simple and Progress Music Mix Jan 2016#4 which is available for free to Premium Members.

 

Right Click to download a recording of me teaching this profile  with a Stages IQ (Please contact me if you are interested in Stages IQ)

 

Right Click to download a recording of me teaching this profile in a CVI (CardioVascularIntervals) Format.  CVI is a scientifically-based interval program that can be done while performing any cardiovascular exercise or machine.

 

The above classes and many more are available for free in the iTunes Store as Podcasts.  You can subscribe to them by following the links below.

Below, Premium Members can read a detailed description of this Class Profile, download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones, download a printable Power Postcard and download a Harmonically Mixed Music Set that can be used for this profile.

badgeThe complete article is available to ICI/PRO Members  Join ICI/PRO to unlock this today.

To download any of the above media on a Mac:

  1. Right Click on the blue underlined link
  2. Select “Download Linked File As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

To download any of the above media on a PC:

  1. Right Click on the blue underlined link
  2. Select “Save Link As”
  3. Select a download location
  4. Once file is completely downloaded, find it in the location you selected
  5. Drag the file into your iTunes or Spotify library OR
  6. Right Click on the file and Select “Open With”
  7. From the drop down menu select “iTunes” or “Spotify”
  8. File should begin playing and is now part of your iTunes or Spotify library

Click here to watch a video on how to download media files from ICI/Pro.

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Dennis Mellon

Master Educator at Stages Indoor Cycling
Dennis is a Master Educator with Stages Indoor Cycling and has been a certified indoor cycling instructor since 1997. He is also a Certified Personal Trainer/Performance Enhancement Specialist through the National Academy of Sports Medicine.
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Comments

  1. David Moss says

    Hey Dennis is there a post about what tools you use to mix your playlist and had the beginning and ending tones? Sure appreciate all the work you put into these streams.

  2. says

    There is not a post about these two tools YET, but I’m working on it. For music I use Mixed In Key Mashup and the “beeps” come from my profile creator Trainer Road. I’m in the process of writing about them.

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