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Below you'll find Week 3 of October's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

Workout Basics:

  • 4 minute warmup
  • 15 minute benchmark ride to find “Maximum Sustainable Wattage”
  • 2 minute recovery
  • 6 x 1 minute interval w/30 sec recovery after each
  • 2 minute recovery
  • 12 minte interval at higher wattage than the 15 minute benchmark
  • 2 minute recovery
  • 3 x 1 minute interval w/10 seconds recovery after each
  • 6 minute interval increasing intensity throughout
  • 4 minute 40 second cool down

Workout Goal:

  • “Can you increase your average wattage for each of the long intervals and for each of the short intervals?”

4 minute warm up

  • Slowly and steadily elevate the HR or Wattage to above threshold
    • No recovery, roll right into the next interval

15 minute “Maximum Sustainable Wattage” Test

  • Settle into a sustainable intensity, HR or Wattage
  • Ride for 15 minutes and let the songs dictate the terrain
    • 2 minute recovery

6 x 1 minute w/30 seconds recovery after each interval goals and specifics:

  • Ride for 1 minute in any position and with an RPM above 60
  • Complete the every interval with a higher average wattage than the previous interval
    • 30 second recovery or reset

12 minute @ Threshold Ride

  • Settle into a sustainable intensity, HR or Wattage
  • Ride for 12 minutes and let the songs dictate the terrain
  • Try to finish with a higher average wattage than the 15 minute interval
    • 2 minute recovery

3 x 1 minute w/10 second recovery after each goals and specifics:

  • Ride for 1 minute in any position and with an RPM above 60
  • Complete the every interval with a higher average wattage than the previous interval
    • 10 second recovery or reset

5 minute  interval goals and specifics:

  • Increase intensity every minute until end of song
  • Cool Down

 

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Originally posted 2015-10-30 12:03:23.

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