I thought of this profile while I was sitting around the Thanksgiving day dinner table enjoying some great conversation with my brother-in-law's family. Kent Harvey, my brother-in-law's brother is a world renown cinematographer who specializes in adventure films and has been the summit of Mount Everest 2 times. Kent is an amazing and extremely safe climber. He is often asked about all the deaths on Everest and he always talks about the importance of saving enough energy to make the trip down from the summit. Summiting it great but it's not worth your life.
In this month's base profile I'll be having my riders work to a peak wattage or intensity then slowly and steadily work their wattage back down from this peak.
Below you'll find Week 1 of December's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Right Click to download my audio class description
Or just listen below
Workout Basics:
- 5 minute warmup
- 2 minutes with a slight reduction in wattage or intensity each minute
- 1 minute recovery
- 4 minute interval increasing wattage or intensity each minute
- 4 minutes with a slight reduction in wattage or intensity each minute
- 1 minute recovery
- 3 minute interval increasing wattage or intensity each minute
- 3 minutes with a slight reduction in wattage or intensity each minute
- 1 minute recovery
- 2 minute interval increasing wattage or intensity each minute
- 2 minutes with a slight reduction in wattage or intensity each minute
- 90 second recovery
- 6 x 1 minute intervals w/30 second recovery after each
- 90 second recovery
- 6 x 1 minute intervals w/30 second recovery after each
- 90 second recovery
- 4 x 1 minute intervals w/30 second recovery after each
Workout Goal:
- Can you increase your average wattage or intensity each minute to a peak?
- Can you decrease your average wattage or intensity, only slightly, each minute after you reach that peak?
7 minute warm up
- Slowly and steadily increase HR and/or Average Wattage each minute, for 5 minutes, up to threshold.
- Slowly and steadily decrease HR and/or Average Wattage each minute, for 2 minutes, down from threshold.
8 minute ride up to peak and back down interval goals and specifics:
- Slowly and steadily increase HR and/or Average Wattage each minute, for 4 minutes, up to a RPE of 9 out of 10
- Ride seated with a RPM of 80-110
- Slowly and steadily decrease HR and/or Average Wattage each minute, for 4 minutes.
- Ride seated with a RPM of 80-110
- Decrease intensity only enough to continue
- 1 minute recovery
6 minute ride up to peak and back down interval goals and specifics:
- Slowly and steadily increase HR and/or Average Wattage each minute, for 3 minutes, up to a RPE of 9 out of 10
- Ride seated with a RPM of 60-80
- Slowly and steadily decrease HR and/or Average Wattage each minute, for 3 minutes.
- Ride seated with a RPM of 60-80
- Decrease intensity only enough to continue
- 1 minute recovery
4 minute ride up to peak and back down interval goals and specifics:
- Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, up to a RPE of 9 out of 10
- Ride standing with a RPM of 60-80
- Slowly and steadily decrease HR and/or Average Wattage each minute, for 2 minutes.
- Ride standing with a RPM of 60-80
- Decrease intensity only enough to continue
- 1 minute recovery
6 x 1 minute w/30 second recovery after each interval goals and specifics:
- Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
- Ride all intervals seated with a RPM of 80-110
- 30 second recovery can be done in any position or RPM
- Ride two 1 minute intervals slightly decreasing HR and/or Average Wattage for each minute.
- Ride all intervals seated with a RPM of 80-110
- 30 second recovery can be done in any position or RPM
90 second recovery
6 x 1 minute w/30 second recovery after each interval goals and specifics:
- Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
- Ride all intervals seated with a RPM of 60-80
- 30 second recovery can be done in any position or RPM
- Ride two 1 minute intervals slightly decreasing HR and/or Average Wattage for each minute.
- Ride all intervals seated with a RPM of 60-80
- 30 second recovery can be done in any position or RPM
90 second recovery
4 x 1 minute w/30 second recovery after each interval goals and specifics:
- Repeat four 1 minute intervals, increasing HR and/or Average Wattage with each interval
- Ride all intervals standing with a RPM of 60-80
- 30 second recovery can be done in any position or RPM
Cool Down
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Trainer Road Profile
Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3)
Recording of me teaching this profile with StagesIQ
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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- 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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Podcast: Play in new window | Download
- Keep it Simple and Progress – Profile Week 2 At or Above Threshold - December 17, 2023
- Warm Up or Cool Down Video – Landscapes - December 14, 2023
- Stages and VismoX Team Up to Create Indoor Cycling Power Based IOS App. - December 8, 2023
Awesome workout and ride detail.
Thanks, Dennis 🙂
KC
Thanks Karen. This workout works best with PIQ. Higher zones or colors by the minute to the peak, then lower zones or colors by the minute. Fun stuff!
Yes Awesome ride details. I am excited to try it but where is the music you used for the ride?
Thank you
Thanks! Your rides are always so fun and easy to draw inspiration from.