I put this mix together over 2 years ago and when I first played it I didn't like it all that much. The other day I put it on for one of my strength training circuit classes and my clients were all saying how much they enjoyed my new mix. I told them it wasn't new it was actually old, but I never thought it “worked”. Over the past few days I've listened to it a few more times and it has really grown on me so I thought I would share.
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']
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Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
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To download the above media on a PC:
Right Click on the blue underlined link
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Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
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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.
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)
5 minute benchmark ride to find “Maximum Sustainable Wattage”
45 second recovery
3 minute interval
45 second recovery
2 minute interval
45 second recovery
1 minute interval
45 second recovery
1 minute interval
45 second recovery
1 minute interval
6×20 seconds with 10 seconds recovery after each
2 minute recovery
Repeat the above 3,2,1,1,1 minute and 6×20 second intervals 2 more times
5 minute cool down
5 minute “Maximum Sustainable Wattage” Test
Settle in to a 5 minute interval at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 5 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
45 second recovery or rest
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 80-110 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 80-110 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 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
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
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)
[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.
On October 9th I will once again be participating in The Roadless Ride to benefit Brent's Place. Brent's Place is a living facility for families with children who are receiving treatments for cancer, bone marrow or organ transplants in the Denver area. Brent's Place provides a pristine living environment for children who's immune systems are severely compromised due to these treatments or surgeries. The Roadless Ride is a fundraiser held annually at Greenwood Athletic and Tennis Club that consists of 12 one hour Indoor Cycling classes where participants make a donation to ride in each class.
I have been involved with this ride since it’s inception, at Greenwood. I was also the first rider to ever complete all 12 classes, what we call the Roadless Century. Since my first solo Century ride the group of fundraisers attempting this 12 hour cycling journey has grown to and is now limited to 30. We like to “Pedal Hard for a Great Cause” and the camaraderie that is felt by this group throughout the day, knowing we are doing something special for kids and their families with cancer, is something words cannot describe. Over the last 4 years my sons, Seth and Christian have joined me for this experience and when I think about what we are riding for I realized how blessed I am to have two healthy children that are capable and willing to join me for this event.
If you happen to be in the Denver area on October 9th, please join me and some of the most generous people in the area for this ride. We often raise over $100,000 for the families of Brent’s Place. Not only will I be riding all 12 classes I will also be leading the 8:00am class and team teaching with Colin Catel at 5:00pm and 6:00pm. If you cannot make my class you can ride with one of the other awesome instructors who prepare for this day for months and often present their best class of the year on this special day. If you cannot join us in Denver you can support our 12 hour ride by following this link : Click here to be taken to Seth, Christian and my Fundraising Page. Seth, Christian and I have set a fund raising goal of $2,604 which is how much it costs to house a Brent's Place family for one month.
Here are some of the videos I've put together, for the Roadless Ride, over the years.
