As promised, here's Chrispins' latest class profile; Sprintervals!
Created by Chris (AKA Chrispins) Hawthorne
Training Type: High Intensity Hills and Sprint Intervals
Total Class Length: 60 minutes
This profile is a high intensity mix of hills and sprints. It is comprised of 4-8 minute
intervals and one final 6 minute interval-the ‘big finish’. Within each of the first four
intervals you will be using both seated and standing climbs with sprints between them.
Each of the four intervals ends with a recovery. The hills become progressively steeper
as the intervals progress. My classes usually end with one ‘big finish’ song. I like to mix
it up, but it usually will consist of some type of seated sprint interval. The final song in
this profile is a 6 minute sequence consisting of three levels of intensity. It’s the perfect
finish to a challenging profile.
Here are the PDF, Spotify Playlist and Chrispins' presentation of the profile below.
[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']
Screenshot from my admin panel @ indoorcycleinstructor.com
It occured to me this morning that I might not do as good a job promoting what we have to offer here at ICI/PRO, as I could/should 🙁
Case in point > If you have asked me yesterday, how many IC class profiles we've published, I would have said; “a lot… but I'm not sure… let me check”. And I did this morning. Turns out that there are over 150 posts tagged as Audio PROfiles – actually 159 to be exact. I'm publishing number 160 (Podcast #365 ft/ Chrispins) later today.
As of today, we've published 2,321 informative articles! Join ICI/PRO today as a PRO/Monthly Member and receive access to all of them.
My original concept for our Audio Class PROfiles was to include an audio description in the form of a Podcast of how to teach a specific class. These were published along with the written profile description/transcript and a complete music playlist.
Over the years we also published dozens of class profiles that include the written profile description and playlist, but don't include an audio description. Many ICI/PRO members have especially enjoyed Dennis Mellon's profiles which include a recording of an actual class that Dennis taught, using his published profile.
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.
[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']
3 x 4-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd
1-minute recovery after the third 4-minute interval
3 x 3-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd
1-minute recovery after the third 3-minute interval
3 x 2-minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd
1-minute recovery after the third 2-minute interval
4,3,2 minute intervals with 30 seconds recovery after the 1st and 1 minute after the 2nd
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
1-minute 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
1-minute 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
1-minute 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
1-minute 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
65-minute music mix that can be used when teaching this profile
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.
[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']
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
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.
[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']
Below, Premium Members can listen and download the music mix used in this class, 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.
[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']
