Premium Members, follow the link below to download this new mix.
[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 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'].
Premium Members, follow the link below to download this new mix.
[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.
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.
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.
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'].
