Simple and Progress Profile for July #1 – Hang On

by Dennis Mellon | Jul 5, 2016 | Audio PROfiles, Dennis Mellon, Instructor Training

Can you Hang On to the work done in the previous interval?

Workout Basics:

• 5-minute warmup
• 3 x 4-minute intervals with 30 seconds recovery after each
• 1-minute recovery after the third 4-minute interval
• 3 x 3-minute intervals with 30 seconds recovery after each
• 1-minute recovery after the third 3-minute interval
• 3 x 2-minute intervals with 30 seconds recovery after each
• 1-minute recovery after the third 2-minute interval
• 4,3,2 minute intervals with 30 seconds recovery after each
• 1-minute recovery after the 2-minute interval
• 4 x 30-second intervals with 1-minute recovery after each
• 5 minute cool down

3 x 4-minute interval goals and specifics:

• 1st 4-minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE or in the Light Red or Orange Zone if using VismoX or Stages IQ
  • 30-second recovery or reset
• 2nd 4-minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st or in the Light Red or Orange Zone if using VismoX or Stages IQ
  • 30-second recovery or reset
• 3rd 4-minute interval should be ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd or in the Light Red or Orange Zone if using VismoX or Stages IQ
  • 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 a wattage, HR or RPE that is higher than the last 4-minute interval or in the Light or Dark Red if using VismoX or Stages IQ
  • 30-second recovery or reset
• 2nd 3-minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 3-minute interval or in the Light or Dark Red if using VismoX or Stages IQ
  • 30-second recovery or reset
• 3rd 3-minute interval should be ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 3-minute interval or in the Light or Dark Red if using VismoX or Stages IQ
  • 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 a wattage, HR or RPE that is higher than the last 3-minute interval  or in the Dark Red if using VismoX or Stages IQ
  • 30-second recovery or reset
• 2nd 2-minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 2-minute interval or in the Light or Dark Red if using VismoX or Stages IQ
  • 30-second recovery or reset
• 3rd 2-minute interval should be ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 2-minute interval or in the Light or Dark Red if using VismoX or Stages IQ
  • 1-minute recovery or reset

4,3,2 minute interval goals and specifics:

• 4-minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE or in the Orange if using VismoX or Stages IQ
  • 30-second recovery or reset
• 3-minute intervals should be ridden seated at 60-80 rpm at a wattage, HR or RPE that is higher than the last 4-minute interval or in the Light if using VismoX or Stages IQ
  • 30-second recovery or reset
• 2-minute interval should be ridden standing at 60-70 rpm at a wattage, HR or RPE that is higher than the last 3-minute interval  or in the Dark Red if using VismoX or Stages IQ
  • 1-minute recovery or reset

4 x 30-second interval goals and specifics:

• The 4 x 30 second intervals should be ridden at the riders choice RPM or position and should be ridden at maximum effort followed by a 1 minute recovery  or in the Purple if using VismoX or Stages IQ

Recording of me teaching this profile on the Stages SC3 IC Bike

Recording of the music mix used during this class

Click Here to download VismoX

Below, Premium Members can follow links to download all the above media, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard.

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Right Click to Download the Class Recording associated with this profile.

Right Click to Download the music mix used with this profile.

Right Click to Download or Print this Class Profile

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Click here for a great article explaining the different zones.

Click here to Downloadable Power Postcard to Print

Click here to Downloadable Zone Chart that includes StagesIQ Colors

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To download any of the above media on a Mac:

1. Right Click on the blue underlined link
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4. Once file is completely downloaded, find it in the location you selected
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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

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