Below you'll find Week 4 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Workout Basics:

• 8 minute warmup
• 1 minute recovery
• 4 minute benchmark ride to find "Maximum Sustainable Wattage"
• 2 minute 30 second recovery
• 4  minute interval
• 2 minute 15 second recovery
• 4 minute interval
• 2 minute recovery
• 4 minute interval
• 1 minute 45 second recovery
• 4 minute interval
• 3 minute 15 second recovery
• 1 minute interval
• 1 minute recovery
• 30 second interval
• 1  minute recovery
• 30 second interval
• 2 minute recovery
• 1 minute interval
• 1 minute recovery
• 30 second interval
• 1  minute recovery
• 30 second interval
• 2 minute recovery
• 1 minute interval
• 1 minute recovery
• 30 second interval
• 1  minute recovery
• 30 second interval
• 5 minute cool down

8 minute warm up

• Slowly and steadily elevate the HR or Wattage to above threshold
  • 1 minute recovery

4 minute "Maximum Sustainable Wattage" Test

• Settle in to a 4 minute interval seated at 80-110 rpm.
• This interval should be ridden at a maximum sustainable intensity.
  • if riders know their threshold they can spend this 4 minutes riding at it.
• At the end of the interval take note of average wattage or HR or be aware of the RPE.
  •  2 minute 30 second recovery or rest

4 minute interval goals and specifics:

• Ride for 4 minutes seated at a constant RPM between 80-110 rpm.
• Increase the resistance every minute and maintain RPM
• Complete the interval with an average HR or Wattage that is greater than the 4 minute "Maximum Sustainable Wattage" Test
  • 2 minute 15 second recovery or reset

4 minute interval goals and specifics:

• Ride for 4 minutes seated with an rpm starting at 70
• Increase RPM each minute
• Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
  • 2 minute recovery or reset

4 minute  interval goals and specifics:

• Ride for 4 minutes standing above 60 rpm.
• Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
  • 1 minute 45 second recovery or reset

4 minute  interval goals and specifics:

• Ride for 4 minutes in any position and any RPM above 60.
• Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
  • 3 minutes 15 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 1 minute average.
  • 45 second recovery or reset

Tabata goals and specifics:

• 6 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
  • 2 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 60-80 rpm.
• Complete the interval with an average HR or Wattage that is greater than the previous 1 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 1 minute average.
  • 45 second recovery or reset

Tabata goals and specifics:

• 6 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
  • 2 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 standing 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

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)

Downloadable Profile to Print

Click here for a great article explaining the different zones.

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.

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Dennis Mellon

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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