I put this 3 song mix together today and love it! Two of the songs, Coming Home and Bad Blood vs Iron Man, were given to me by a DJ friend and are not available on iTunes or Spotify.
I used this mix tonight in class and it went over big, they loved it. Check it out and let me know what you think.
[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']
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
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
To download 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.
Below you'll find Week 1 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 3 minute interval w/1 minute 30 secondrecovery after each
3 x 2 minute interval w/1 minute recovery after each
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 EVERY interval until the last song?”
4 minute 30 second warm up
Slowly and steadily elevate the HR or Wattage to above threshold
1 minute recovery
15 minute “Maximum Sustainable Wattage” Test
Settle into a sustainable intensity, HR or Wattage
The songs change every 3 minutes
Change riding position or RPM with song changes
Remember Average wattage at the end of the 15 minute interval
2 minute recovery
3 minute interval goals and specifics:
Ride for 3 minutes seated at a constant RPM between 80-110 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute 30 second recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute 30 second recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes seated at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute 30 second recovery or reset
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
1 minute recovery or reset
45 second interval goals and specifics:
Ride for 45 second seated at a constant RPM between 80-110 rpm.
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 at a constant RPM between 60-80 rpm.
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 seated at a constant RPM between 60-80 rpm.
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)
[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'
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
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
To download 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.
Last week I wrote about my trip to Club Industry 2015 in Chicago and shared the videos I was going to use for my “Show Me” class. I received some requests for a recording of the session. Unfortunately the audio system did not allow me to record the actual Club Industry session but I taught the same class today and recorded it for anyone who is interested.
Today's class was taught on the Ion Blade, tomorrow I'll record the same class taught on the Stages SC3, check back if you're interested in hearing the difference.
If you're considering purchasing new indoor cycling bikes and want to learn about the amazing features of the Stages SC3 please send me an e-mail at dennismellon@me.com or call at 303-929-6670.
[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']
