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 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 x 4 minute interval goals and specifics:
- 1st 4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
- 30 second recovery or reset
- 2nd 4 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st.
- 30 second recovery or reset
- 3rd 4 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd.
- 1 minute recovery or reset
3 x 3 minute interval goals and specifics:
- 1st 3 minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 4 minute interval
- 30 second recovery or reset
- 2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 3 minute interval
- 30 second recovery or reset
- 3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 3 minute interval
- 1 minute recovery or reset
3 x 2 minute interval goals and specifics:
- 1st 2 minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 3 minute interval
- 30 second recovery or reset
- 2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 2 minute interval
- 30 second recovery or reset
- 3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 2 minute interval
- 1 minute recovery or reset
4,3,2 minute interval goals and specifics:
- 4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
- 30 second recovery or reset
- 3 minute intervals should be ridden seated at 60-80 rpm at a wattage, HR or RPE that is higher than the last 4 minute interval
- 30 second recovery or reset
- 2 minute interval should ridden standing at 60-70 rpm at a wattage, HR or RPE that is higher than the last 3 minute interval
- 1 minute recovery or reset
3 x 30 second interval goals and specifics:
- The 4 x 30 second intervals should be ridden at the riders choice RPM or position and should be ridden at maximum effort followed by a 1 minute recovery.
[wlm_private 'PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'].
Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
Click for a detailed profile to print
60 minute music mixed track used with this profile.
Recording of me teaching this profile with Power on a Stages Bike
Recording of me teaching this profile WITHOUT Power on a NXT
To download any of the above media on a Mac:
- Right Click on the blue underlined link
- Select "Download Linked File As"
- Select a download location
- Once file is completely downloaded, find it in the location you selected
- Drag the file into your iTunes or Spotify library OR
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- From the drop down menu select "iTunes" or "Spotify"
- File should begin playing and is now part of your iTunes or Spotify library
To download any of the above media on a PC:
- Right Click on the blue underlined link
- Select "Save Link As"
- Select a download location
- Once file is completely downloaded, find it in the location you selected
- Drag the file into your iTunes or Spotify library OR
- Right Click on the file and Select "Open With"
- From the drop down menu select "iTunes" or "Spotify"
- 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.
. [/wlm_private]
Podcast: Play in new window | Download
- Keep it Simple and Progress – Profile Week 2 At or Above Threshold - December 17, 2023
- Warm Up or Cool Down Video – Landscapes - December 14, 2023
- Stages and VismoX Team Up to Create Indoor Cycling Power Based IOS App. - December 8, 2023