Photo credit - Brad Tollefson
Dunte Hector, Stages Indoor Cycling Master Educator presents his Kor180 Race of Truth as our latest Audio PROfile.
Within any Indoor Cycling class profile, there's the typical warmup and cooldown. For most of us, these segments of our classes remain fairly constant - it's the work-set in the middle that varies depending on our specific purpose for the class.
So in the interest of saving your precious time, some of our new Audio PROfiles will focus on the actual work-set... the important stuff and you'll easily be able to splice these into your normal routine.
We've added a new category; Class Work-Sets so you'll be able to find them quickly in the future.
These will also work well for anyone teaching a cardio/strength fusion class. Dunte teaches at Kor180 in Austin, TX and his classes follow a fusion format of 30 minutes of cycling followed by 30 minutes of strength.
Kor180 Race of Truth PRO/Playlist in Spotify
Kor180 Race of Truth PRO/Playlist in Deezer
Listen to Dunte's presentation below or ICI/PRO members will find this their member's only iTunes podcast feed.
Podcast: Play in new window | Download
John is a member on the AFS (Association of Fitness Studios) Advisory Council.
Holding certifications from; Schwinn, Heart Zones, Team ICG and Life Time Fitness, John's held regularly scheduled cycling classes between 1998 and 2015 when he moved to Florida.
When the weather permits, you'll find him riding and leading outdoor groups by himself or with his Tandem partner (wife) Amy.
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I’m thrilled to contribute The Race of Truth module to the ICI community. Hopefully this is just the beginning of sharing another style of coaching/instructing cycling with power with all of you.
I look forward to your questions in the comments & by email (info@thefitlifept.com)!
I’ve not heard the term ‘FTP’ before, but if I understand you correctly, this ‘Functional Threshold Power’ would be fairly close to Anaerobic/Aerobic, or Lactate Threshold, especially since you said the Focus of this class is to improve FTP ‘ceiling’. Is that what you mean? If so,
If so, I don’t understand why the RPE (Rate of Perceived Exertion) is listed as 5 for the first interval, where the FTP is listed as 110-120%. I would expect any FTP effort above 100% (presumably above Threshold) to be perceived as ‘Hard to Very Hard’, or 7 to 8 on a scale of 1 to 10.
I probably need some clarification on your definition of FTP. Thanks!
Karen, you understand my terminology exactly: Functional Threshold Power [FTP] is power production at Lactate Threshold [LT]. The only difference is that LT describes a physiological event –and is associated with certain breathing rates, heart rates, and hormone responses– while FTP specifically refers to power output during that event.
The misunderstanding is in how we assign efforts to the 1-10 RPE scale. Traditionally, effort at LT would be 7-8. Research correlating RPE to percent of VO2max agrees with this. In our system, since FTP is the fulcrum of useful power ranges, we assign effort at LT to 5-6.
That lets efforts less than 2 belong to recovery, 3 to endurance riding, and 4 to tempo riding. Then, above FTP, 6 is VO2max effort and values over 7 are anaerobic & neuromuscular power efforts. We feel that this scale more accurately reflects how non-linear the perceived effort response is when you work above FTP — there are very large and distinct jumps in “discomfort” from VO2max to anaerobic work or from anaerobic work to structural power production that the traditional scale doesn’t quite describe.