Simple and Progress Profile Week 4

by Dennis Mellon | Jan 24, 2016 | Audio PROfiles, Dennis Mellon, Harmonic Mixing, iTunes, Music, Spotify

Numerous studies have proven that if we can keep our New Year's resolutioners on an exercise program from New Year's Day until Valentines Day they will have been successful in making exercise a part of their life.

Keep up the motivation and support of these new exercisers.

Here's the week 4 profile progression for the month of January 2016.  The only change is that most recovery is now done in Zone 2.  This is much harder than it sounds.

Below I'll post recordings of me teaching this profile in my various classes.  Check back because I'll be adding more recordings and music suggestions throughout the week:

Right Click to download a recording of me teaching this profile on the Stages SC3 using power and the Simple and Progress Music Mix Jan 2016#4 which is available for free to Premium Members.

Right Click to download a recording of me teaching this profile  with a Stages IQ (Please contact me if you are interested in Stages IQ)

Right Click to download a recording of me teaching this profile in a CVI (CardioVascularIntervals) Format.  CVI is a scientifically-based interval program that can be done while performing any cardiovascular exercise or machine.

The above classes and many more are available for free in the iTunes Store as Podcasts.  You can subscribe to them by following the links below.

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.

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Right Click here to download a mix 70 minute music mix I used with this profile

Workout Basics:

• 6 minute warmup
• 1 minute recovery
• 3 minute interval slightly above “maximum sustainable intensity” or threshold
• 1 minute recovery in Zone 2
• 2 minute interval at a slightly higher intensity or average wattage than the 3 minute interval
• 1 minute recovery in Zone 2
• 3 x 1 minute interval at a slightly higher intensity or average wattage than the 2 minute interval followed by a 30 second recovery after interval 1 and 2
• 1 minute recovery after the set
• 2 minute interval riding at a slightly BELOW threshold intensity or wattage
• 1 minute recovery in Zone 2
• Repeat the above 3,2,1 and 2 minute interval sets two more times, changing riding position and RPM.
• 3 X 30 second interval done at absolute maximum intensity
  • 30 seconds recovery

Workout Goal:

• Can you Anchor Time and Effort by increasing intensity or average wattage as interval length decreases and recover in zone 2?

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 in Zone 2 or Green

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 in Zone 2 or Green

3 x 1 minute interval goals and specifics:

• Ride for 3 x 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.
  • 30 second recovery after the interval 1 and 2
• 1 minute recovery at the end of the set in Zone 2 or Green

2 minute below threshold ride goals and specifics:

• Ride for 2 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 in Zone 2 or Green

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 in Zone 2 or Green

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 in Zone 2 or Green

3 x 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.
  • 30 second recovery after the interval 1 and 2
• 1 minute recovery at the end of the set in Zone 2 or Green

2 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 in Zone 2 or Green

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 in Zone 2 or Green

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 in Zone 2 or Green

3 x 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.
  • 30 second recovery after the interval 1 and 2
• 1 minute recovery at the end of the set in Zone 2 or Green

2 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 in Zone 2 or Green

3 X 30 second interval goals and specifics:

• Repeat three 30 seconds at MAX intensity, RPE or wattage.
  • Riders can choose position and cadence.
  • 30 second recovery after each interval.
  • If using Stages IQ ride in the PURPLE zone.

Cool Down

Downloadable Profile to Print

Click here for a great article explaining the different zones.

Click here to Downloadable Power Postcard to Print

Click here to Downloadable Zone Chart that includes StagesIQ Colors

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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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