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)
Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3) with my last Simple Set Mix
Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3)
Click here for a great article explaining the different zones.
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.
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Originally posted 2015-11-11 05:16:57.
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