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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

 

[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)

 

Screen Shot 2015-10-30 at 9.25.38 AM

 

Recording of me teaching this profile on a Stages SC3 (Please contact me for information about the SC3)

 

 

Downloadable Profile to Print

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Click here for a great article explaining the different zones.

Power Based Training Zones (Coggan Power Zones)

 

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

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