It’s a Power of 3 Free-For-All Profile

It's amazing how time flies when you're having fun AND training with a purpose. We've just completed the third week of our “The Power of 3 – Keep it Simple and Progress – Profile” for August. Now it's time to do something crazy! Let's pick a 60 minute mixes from one of the previous weeks, doesn't matter which one. Let's warmup for 5 minutes, then ride at maximum sustainable intensity, heart rate or threshold wattage for 9 minutes. At the end of the 9 minutes check average heart rate or wattage and hold this number for the rest of class. Sound easy? Well it's not!

If you haven't noticed I like the number “3”. As you ride through the rest of class try to put together sets that are 3 minutes long. For example, increase RPM every minute for 3 minutes, ride at a slow RPM, 60-65 for 3 minutes, stand for 3 minutes. Anything works, but make sure average HR or wattage does not drop. It's all fun and games until fatigue starts to set in around 30 minutes then things get VERY challenging.

Now there is a little science to go along with this madness. It is assumed that a rider can ride at Threshold for an hour, so theoretically if a rider know his/her threshold he/she can do this entire ride at Functional Threshold Power. The science says it can be done so challenge your riders to average their FTP for then entire ride.

Here's an example of me teaching this type of class:

Recording of me teaching this profile with Power on the Stages SC3 Indoor Cycling Bike

Here's some music you could use:

60 minute music mixed track

To download any of the above media on a Mac:

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 any of 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.

Podcast: Play in new window | Download

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Dennis Mellon

Dennis is a Master Educator with Stages Indoor Cycling and has been a certified indoor cycling instructor since 1997. He is also a Certified Personal Trainer/Performance Enhancement Specialist through the National Academy of Sports Medicine.

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