Below you'll find Week 3 of October's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Workout Basics:

• 4 minute warmup
• 15 minute benchmark ride to find “Maximum Sustainable Wattage”
• 2 minute recovery
• 6 x 1 minute interval w/30 sec recovery after each
• 2 minute recovery
• 12 minte interval at higher wattage than the 15 minute benchmark
• 2 minute recovery
• 3 x 1 minute interval w/10 seconds recovery after each
• 6 minute interval increasing intensity throughout
• 4 minute 40 second cool down

Workout Goal:

• “Can you increase your average wattage for each of the long intervals and for each of the short intervals?”

4 minute 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

6 x 1 minute w/30 seconds recovery after each interval goals and specifics:

• Ride for 1 minute in any position and with an RPM above 60
• Complete the every interval with a higher average wattage than the previous interval
  • 30 second recovery or reset

12 minute @ Threshold Ride

• Settle into a sustainable intensity, HR or Wattage
• Ride for 12 minutes and let the songs dictate the terrain
• Try to finish with a higher average wattage than the 15 minute interval
  • 2 minute recovery

3 x 1 minute w/10 second recovery after each goals and specifics:

• Ride for 1 minute in any position and with an RPM above 60
• Complete the every interval with a higher average wattage than the previous interval
  • 10 second recovery or reset

5 minute  interval goals and specifics:

• Increase intensity every minute until end of song
• Cool Down

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Originally posted 2015-10-30 12:03:23.