bnr-week3

 

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 minute intervals
  • 1 minute recovery after each
  • 3 x 3 minute intervals
  • 2 minute recovery after the first 2 intervals and only 1 minute after the third
  • 4  minute interval
  • 1 minute recovery
  • 3 x 2 minute intervals
  • 1.5 minute recovery after each
  • 3 x 30 second intervals
  • 30 second recovery after the first 2 intervals and 1 minutes after the third
  • 3 x 30 second intervals
  • 30 second recovery after the first 2 intervals and 1 minutes after the third
  • 3 x 30 second intervals
  • 5 minute cool down

4 minute "Maximum Sustainable Wattage" Test

  • Settle in to a 4 minute interval at 80-110 rpm.
  • This interval should be ridden at a maximum sustainable intensity.
    • if riders know their threshold they can spend this 5 minutes riding at it.
  • At the end of the interval take note of average wattage or HR or be aware of the RPE.

3 x 1 minute interval goals and specifics:

  • 1st one minute interval should be ridden seated at 80-110 rpm at 140% of maximum sustainable wattage or threshold.
    • 1 minute recovery or reset
  • 2nd one minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
    • 1 minute recovery or reset
  • 3rd one minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 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 at 120% of  maximum sustainable wattage or threshold.
    • 2 minute recovery or reset
  • 2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
    • 2 minute recovery or reset
  • 3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
    • 1 minute recovery or reset

4 minute "Threshold" interval goals and specifics:

  • Ride for 4 minute seated at 80-110 rpm and try match the output or wattage from the "Maximum Sustainable Wattage" test
    • 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 at 130% of maximum sustainable wattage or threshold.
    • 1.5 minute recovery or reset
  • 2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
    • 1.5 minute recovery or reset
  • 3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
    • 1.5 minute recovery or reset

3 x 30 second interval goals and specifics:

  • 1st 30 second intervals should be ridden seated at 80-110 rpm at 150% of maximum sustainable wattage or threshold.
    • 30 second recovery or reset
  • 2nd 30 second interval should be ridden seated at 80-110 rpm at the same wattage or intensity as the 1st.
    • 30 second recovery or reset
  • 3rd 30 second interval should be ridden seated at 80-110 rpm at the same wattage or intensity as the 2nd.
    • 1 minute recovery or rest

3 x 30 second interval goals and specifics:

  • 1st 30 second intervals should be ridden seated at 60-80 rpm at 150% of maximum sustainable wattage or threshold.
    • 30 second recovery or reset
  • 2nd 30 second interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
    • 30 second recovery or reset
  • 3rd 30 second interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 2nd.
    • 1 minute recovery or rest

3 x 30 second interval goals and specifics:

  • 1st 30 second intervals should be ridden standing at 60-70 rpm at 150% of maximum sustainable wattage or threshold.
    • 30 second recovery or reset
  • 2nd 30 second interval should be ridden standing at 60-70 rpm at the same wattage or intensity as the 1st.
    • 30 second recovery or reset
  • 3rd 30 second interval should be ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
    • 5 minute cool down

[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)

Screen Shot 2015-08-19 at 6.59.42 PM

Click for a detailed profile to print

DM_Simple_Sets_Aug_3

 

60 minute music mixed track used with this profile.

 

Recording of me teaching this profile with Power on the Stages SC3 Indoor Cycling Bike

 

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.

. [/wlm_private]

Dennis Mellon

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