Keep it Simple and Progress – Baby Steps – Profile At or Above Threshold

by Dennis Mellon | Dec 24, 2019 | Audio PROfiles, Dennis Mellon

Below you'll find Week 4 of November's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Workout Basics:

• 5 minute warmup
• 12 minute benchmark ride to find “Maximum Sustainable Wattage”
• 2 minute recovery
• 8 minute interval
• 2 minute recovery
• 6 minute recovery
• 2 minute recovery
• 3 x 2 minute intervals w/1 min recovery after each
• 3 x 1 minute intervals w/1 min recovery after each
• 3 x 30 second intervals w/30 second recovery after each
• 4 minute 30 second cool down

Workout Goal:

• “Can you increase your average wattage for EVERY interval?”

5 minute warm up

• Slowly and steadily elevate the HR or Wattage to above threshold
  • 1 minute recovery

12 minute “Maximum Sustainable Wattage” Test

• Settle into a sustainable intensity, HR or Wattage
• Ride for 12 minutes and let the songs dictate the terrain
• Remember average wattage for the 12 minute ride
  • 2 minute recovery

8 minute Ride

• Settle into a sustainable intensity, HR or Wattage
• Ride for 8 minutes and let the songs dictate the terrain
• Remember average wattage for the 8 minute ride
  • 2 minute recovery

6 minute Ride

• Settle into a sustainable intensity, HR or Wattage
• Ride for 6 minutes and let the songs dictate the terrain
• Remember average wattage for the 6 minute ride
  • 2 minute recovery

3 x 2 minute w/1 minute recovery after each interval goals and specifics:

• Ride for 2 minutes (as the instructor you dictate the position and RPM)
• The goal is to complete every effort with a higher average wattage than the previous interval.
  • 1 minute recovery or reset

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

• Ride for 2 minute (as the instructor you dictate the position and RPM)
• The goal is to complete every effort with a higher average wattage than the previous interval.
  • 1 minute recovery or reset

3 x 30 seconds w/30 seconds recovery (2 times)

• Ride for 30 seconds (as the instructor you dictate the position and RPM)
• The goal is to complete every effort with a higher average wattage than the previous interval.
  • 1 minute recovery after the 3rd interval then repeat

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

Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3)

Downloadable Profile to Print

Click here for a great article explaining the different zones.

Click here to Downloadable Power Postcard to Print

To download any of the above media on a Mac:

1. Right Click on the blue underlined link
2. Select “Download Linked File As”
3. Select a download location
4. Once file is completely downloaded, find it in the location you selected
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

To download any of the above media on a PC:

1. Right Click on the blue underlined link
2. Select “Save Link As”
3. Select a download location
4. Once file is completely downloaded, find it in the location you selected
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

Click here to watch a video on how to download media files from ICI/Pro.

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Originally posted 2015-11-25 20:01:08.