Below you'll find Week 2 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Enjoy!
Workout Basics:
- 5 minute warmup
- 5 minute benchmark ride to find "Maximum Sustainable Wattage"
- 45 second recovery
- 3 minute interval
- 45 second recovery
- 2 minute interval
- 45 second recovery
- 1 minute interval
- 45 second recovery
- 1 minute interval
- 45 second recovery
- Tabata Interval 8x20 seconds with 10 seconds recovery after each
- 3 minute recovery
- Repeat the above 3,2,1,1 minute intervals 2 more times
- 5 minute cool down
5 minute "Maximum Sustainable Wattage" Test
- Settle in to a 5 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 minute interval goals and specifics:
- Ride for 3 minutes Seated at 80-110 rpm.
- Complete the interval with an average HR or Wattage that is greater than the 5 minute "Maximum Sustainable Wattage" Test
- 45 second recovery or reset
2 minute interval goals and specifics:
- Ride for 2 minutes Seated at 80-110 rpm.
- Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
- 45 second recovery or reset
1 minute interval goals and specifics:
- Ride for 1 minute seated at 80-110 rpm.
- Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
- 45 second recovery or reset
1 minute interval goals and specifics:
- Ride for 1 minute seated at 80-110 rpm.
- Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
- 45 second recovery or reset
Tabata goals and specifics:
- 8 x 20 seconds "ON" w/ 10 second rest
- Ride the 20 second intervals in a seated position at 80-110 rpm. Rest in a standing position
- 3 minute recovery or reset
3 minute interval goals and specifics:
- Ride for 3 minutes standing at 60-80 rpm.
- Complete the interval with an average HR or Wattage that is greater than the 5 minute "Maximum Sustainable Wattage" Test
- 45 second recovery or reset
2 minute interval goals and specifics:
- Ride for 2 minutes standing at 60-80 rpm.
- Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
- 45 second recovery or reset
1 minute interval goals and specifics:
- Ride for 1 minute standing at 60-80 rpm.
- Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
- 45 second recovery or reset
1 minute interval goals and specifics:
- Ride for 1 minute seated at 80-110 rpm.
- Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
- 45 second recovery or reset
Tabata goals and specifics:
- 8 x 20 seconds "ON" w/ 10 second rest
- Ride the 20 second intervals in a standing position at 60-80 rpm. Rest in a standing position
- 3 minute recovery or reset
3 minute interval goals and specifics:
- Ride for 3 minutes Seated at 60-80 rpm.
- Complete the interval with an average HR or Wattage that is greater than the 5 minute "Maximum Sustainable Wattage" Test
- 45 second recovery or reset
2 minute interval goals and specifics:
- Ride for 2 minutes Seated at 60-80 rpm.
- Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
- 45 second recovery or reset
1 minute interval goals and specifics:
- Ride for 1 minute seated at 60-80 rpm.
- Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
- 45 second recovery or reset
1 minute interval goals and specifics:
- Ride for 1 minute seated at 80-110 rpm.
- Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
- 45 second recovery or reset
Tabata goals and specifics:
- 8 x 20 seconds "ON" w/ 10 second rest
- Ride the 20 second intervals in a seated position at 60-80 rpm. Rest in a standing position
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)
Click here for a great article explaining the different zones.
60 minute harmonically mixed music set
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:
- 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.
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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