The new year is upon us and the fitness resolution rush is about to begin. It's our job to embrace these new riders and to do our very best to keep them coming back. Studies have shown that if we can keep these new years resolution riders riding until Valentines Day we have them hooked and they will become our new “regulars”.
I created this week's Simple and Progress Profile with these new riders in mind. It's simple to follow and the intervals aren't too long, but it will also be challenging for your seasoned riders.
I hope everyone likes it.
Below I'll post recordings of me teaching this profile in my various classes. Check back because I'll be adding more recordings throughout the week:
Below, Premium Members can read a detailed description of this Class Profile, download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones, download a printable Power Postcard and download a Harmonically Mixed Music Set that can be used for this profile.
[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 minute interval slightly above “maximum sustainable intensity” or threshold
1 minute recovery
2 minute interval at a slightly higher intensity or average wattage than the 3 minute interval
1 minute recovery
1 minute interval at a slightly higher intensity or average wattage than the 2 minute interval
1 minute recovery
30 second interval done at absolute maximum intensity
1 minute recovery
3 minute interval riding at a slightly BELOW threshold intensity or wattage
1 minute recovery
Repeat the above 3,2,1, 1/2, and 3 minute interval set two more times, changing riding position and RPM.
3 x 1 minute intervals increasing intensity or average wattage for each interval.
30 seconds recovery after each
Workout Goal:
Can you Anchor Time and Effort by increasing intensity or average wattage as interval length decreases?
6 minute warm up
Soft pedal for the first 2 minutes. Get comfortable on bike. Discuss fit and console.
Slowly and steadily increase HR and/or Average Wattage each minute, for 4 minutes, keep intensity below threshold.
1 minute recovery.
3 minute “Benchmark” or Stages IQ FTP Test goals and specifics:
Ride for 3 minutes at a VERY challenging intensity or wattage.
If you have the capability to capture average wattage use the average wattage as your “Benchmark”. If you are limited to RPE to determine intensity use your cueing to make sure participants remember how this 3 minute interval “feels”. All intervals sets in this profile will use this wattage number or RPE as a starting point.
If you are instructing with a Group Display System like Stages IQ, this is when you will have your class perform their initial FTP or Threshold test.
Ride Seated with a cadence of 80-110 RPM
1 minute recovery.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
1 minute interval goals and specifics:
Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
30 second interval goals and specifics:
Ride for 30 seconds at MAX intensity, RPE or wattage.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the PURPLE zone.
1 minute recovery.
3 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 80-110 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride Seated with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
1 minute interval goals and specifics:
Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
30 second interval goals and specifics:
Ride for 30 seconds at MAX intensity, RPE or wattage.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the PURPLE zone.
1 minute recovery.
3 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
1 minute interval goals and specifics:
Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
30 second interval goals and specifics:
Ride for 30 seconds at MAX intensity, RPE or wattage.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the PURPLE zone.
1 minute recovery.
3 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat three 1 minute intervals, increasing intensity, RPE or average wattage with each interval
Riders can choose position and cadence.
30 second recovery after each interval
Stages IQ zones are DARK RED for the first 2 intervals and PURPLE for the third.
Below you'll find Week 2 of December's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
7 minute warmup
1 minute recovery
4 minute interval increasing wattage or intensity each minute
5 minutes holding the 4th minute's wattage
1 minute recovery
6 x 1 minute intervals increasing wattage or intensity for the first 4 intervals and “meeting or beating” the 4th minute's wattage or intensity on the 5th and 6th.
1 minute recovery
3 minute interval increasing wattage or intensity each minute
3 minutes holding the 3rd minute's wattage or intensity
1 minute recovery
6 x 1 minute intervals increasing wattage or intensity for the first 4 intervals and “meeting or beating” the 4th minute's wattage or intensity on the 5th and 6th.
1 minute recovery
2 minute interval increasing wattage or intensity each minute
3 minutes holding the 2nd minute's wattage or intensity
1 minute recovery
4 x 1 minute intervals w/30 second recovery after each
Workout Goal:
How long can you stay at the summit?
7 minute 24 second warm up
Soft pedal for 3:24. Get comfortable on bike. Discuss fit and console.
Slowly and steadily increase HR and/or Average Wattage each minute, for 4 minutes, keep intensity below threshold.
1 minute recovery
9 minute ride up to peak and hold interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 4 minutes, find an intensity that can be maintained for an additional 5 minutes.
Ride seated with a RPM of 80-11o
1 minute recovery
6 x 1 minute intervals ride up to peak and hold interval goals and specifics:
Increase HR and/or Average Wattage for each one minute interval, for the first 4 intervals then hold peak intensity for the last 2 one minute intervals.
Ride seated with a RPM of 80-110
30 second recovery after each one minute interval.
1 minute recovery at the end of the set.
6 minute ride up to peak and hold interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 3 minutes, find an intensity that can be maintained for an additional 3 minutes.
Ride seated with a RPM of 60-80
1 minute recovery
6 x 1 minute intervals ride up to peak and hold interval goals and specifics:
Increase HR and/or Average Wattage for each one minute interval, for the first 4 intervals then hold peak intensity for the last 2 one minute intervals.
Ride seated with a RPM of 60-80
30 second recovery after each one minute interval.
1 minute recovery at the end of the set.
4 minute ride up to peak and hold interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, find an intensity that can be maintained for an additional 2 minutes.
Ride standing with a RPM of 60-80
1 minute recovery
4 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
Ride all intervals standing with a RPM of 60-80
30 second recovery can be done in any position or RPM
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'].
I thought of this profile while I was sitting around the Thanksgiving day dinner table enjoying some great conversation with my brother-in-law's family. Kent Harvey, my brother-in-law's brother is a world renown cinematographer who specializes in adventure films and has been the summit of Mount Everest 2 times. Kent is an amazing and extremely safe climber. He is often asked about all the deaths on Everest and he always talks about the importance of saving enough energy to make the trip down from the summit. Summiting it great but it's not worth your life.
In this month's base profile I'll be having my riders work to a peak wattage or intensity then slowly and steadily work their wattage back down from this peak.
Below you'll find Week 1 of December's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
2 minutes with a slight reduction in wattage or intensity each minute
1 minute recovery
4 minute interval increasing wattage or intensity each minute
4 minutes with a slight reduction in wattage or intensity each minute
1 minute recovery
3 minute interval increasing wattage or intensity each minute
3 minutes with a slight reduction in wattage or intensity each minute
1 minute recovery
2 minute interval increasing wattage or intensity each minute
2 minutes with a slight reduction in wattage or intensity each minute
90 second recovery
6 x 1 minute intervals w/30 second recovery after each
90 second recovery
6 x 1 minute intervals w/30 second recovery after each
90 second recovery
4 x 1 minute intervals w/30 second recovery after each
Workout Goal:
Can you increase your average wattage or intensity each minute to a peak?
Can you decrease your average wattage or intensity, only slightly, each minute after you reach that peak?
7 minute warm up
Slowly and steadily increase HR and/or Average Wattage each minute, for 5 minutes, up to threshold.
Slowly and steadily decrease HR and/or Average Wattage each minute, for 2 minutes, down from threshold.
8 minute ride up to peak and back down interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 4 minutes, up to a RPE of 9 out of 10
Ride seated with a RPM of 80-110
Slowly and steadily decrease HR and/or Average Wattage each minute, for 4 minutes.
Ride seated with a RPM of 80-110
Decrease intensity only enough to continue
1 minute recovery
6 minute ride up to peak and back down interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 3 minutes, up to a RPE of 9 out of 10
Ride seated with a RPM of 60-80
Slowly and steadily decrease HR and/or Average Wattage each minute, for 3 minutes.
Ride seated with a RPM of 60-80
Decrease intensity only enough to continue
1 minute recovery
4 minute ride up to peak and back down interval goals and specifics:
Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, up to a RPE of 9 out of 10
Ride standing with a RPM of 60-80
Slowly and steadily decrease HR and/or Average Wattage each minute, for 2 minutes.
Ride standing with a RPM of 60-80
Decrease intensity only enough to continue
1 minute recovery
6 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
Ride all intervals seated with a RPM of 80-110
30 second recovery can be done in any position or RPM
Ride two 1 minute intervals slightly decreasing HR and/or Average Wattage for each minute.
Ride all intervals seated with a RPM of 80-110
30 second recovery can be done in any position or RPM
90 second recovery
6 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
Ride all intervals seated with a RPM of 60-80
30 second recovery can be done in any position or RPM
Ride two 1 minute intervals slightly decreasing HR and/or Average Wattage for each minute.
Ride all intervals seated with a RPM of 60-80
30 second recovery can be done in any position or RPM
90 second recovery
4 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
Ride all intervals standing with a RPM of 60-80
30 second recovery can be done in any position or RPM
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'].
Below you'll find Week 2 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”
1 minute recovery
3 x 3 minute interval w/1 min recovery after each
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
1 minute recovery
3 x 30 second intervals w/30 second recovery after each
8 minute 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
1 minute recovery
3 x 3 minute w/1 minute recovery after each interval goals and specifics:
Ride for 3 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 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'].
Below you'll find Week 2 of November's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
5 minute warmup
9 minute benchmark ride to find “Maximum Sustainable Wattage”
1 minute recovery
3 x 4 minute interval w/1 min recovery after each
3 x 3 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
5 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
9 minute “Maximum Sustainable Wattage” Test
Settle into a sustainable intensity, HR or Wattage
Ride for 9 minutes and let the songs dictate the terrain
1 minute recovery
3 x 5 minute w/1 minute recovery after each interval goals and specifics:
Ride for 4 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 3 minute w/1 minute recovery after each interval goals and specifics:
Ride for 3 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 2 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
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.
30 second recovery or reset
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)
Below you'll find Week 1 of November's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
5 minute warmup
9 minute benchmark ride to find “Maximum Sustainable Wattage”
1 minute recovery
3 x 5 minute interval w/1 min recovery after each
3 x 3 minute intervals w/1 min recovery after each
3 x 1 minute intervals w/1 min recovery after each
8 x 20 second intervals w/10 second recovery after each
4 minute 10 second cool down
Workout Goal:
“Can you increase your average wattage for every interval before the tabata?”
5 minute warm up
Slowly and steadily elevate the HR or Wattage to above threshold
1 minute recovery
9 minute “Maximum Sustainable Wattage” Test
Settle into a sustainable intensity, HR or Wattage
Ride for 9 minutes and let the songs dictate the terrain
1 minute recovery
3 x 5 minute w/1 minute recovery after each interval goals and specifics:
Ride for 5 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 3 minute w/1 minute recovery after each interval goals and specifics:
Ride for 3 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 1 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
8 x 20 seconds w/10 seconds recovery (Tabata)
Max effort for every 20 second interval.
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)
