Below you'll find Week 2 of October's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
- 4 minute 30 second warmup
- 15 minute benchmark ride to find "Maximum Sustainable Wattage"
- 2 minute recovery
- 3 x 2 minute interval w/1 minute recovery after each
- 10 minte interval at higher wattage than the 15 minute benchmark
- 3 x 45 second interval w/10 seconds recovery after each
- 5 minute interval increasing intensity throughout
- 8 minute cooldown
Workout Goal:
- "Can you increase your average wattage for each of the long intervals and for each of the short intervals?"
4 minute 30 second warm up
- Slowly and steadily elevate the HR or Wattage to above threshold
- No recovery, roll right into the next interval
15 minute "Maximum Sustainable Wattage" Test
- Settle into a sustainable intensity, HR or Wattage
- Ride for 15 minutes and let the songs dictate the terrain
- 2 minute recovery
2 minute interval goals and specifics:
- Ride for 2 minutes seated at a constant RPM between 80-110 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 1 minute recovery or reset
2 minute interval goals and specifics:
- Ride for 2 minutes standing at a constant RPM between 60-80 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 1 minute recovery or reset
2 minute interval goals and specifics:
- Ride for 2 minutes seated at a constant RPM between 60-80 rpm.
- Complete the interval with a higher average wattage than the previous interval
- 2 minute recovery or reset
10 minute @ Threshold Ride
- Settle into a sustainable intensity, HR or Wattage
- Ride for 10 minutes and let the songs dictate the terrain
- Try to finish with a higher average wattage than the 15 minute interval
- 2 minute recovery
45 second interval goals and specifics:
- Ride for 45 second standing with a RPM above 60
- Remember average wattage
- 10 second recovery or reset
45 second interval goals and specifics:
- Ride for 45 second standing with a RPM above 60
- Complete the interval with a higher average wattage than the previous interval
- 10 second recovery or reset
45 second interval goals and specifics:
- Ride for 45 second standing with a RPM above 60
- Complete the interval with a higher average wattage than the previous interval
- 30 second recovery or reset
5 minute interval goals and specifics:
- Increase intensity every minute until end of song
- 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)
Recording of me teaching this profile on a Stages SC3 (Please contact me for information about the SC3)
Click here for a great article explaining the different zones.
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To download any of the above media on a PC:
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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
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
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