Everest-575683

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

 

[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

Screen Shot 2015-12-13 at 9.36.55 AM

 

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

 

Downloadable Profile to Print

Simple_and_Progress_Dec_1 Simple_and_Progress_Dec_1 #2

 

Click here for a great article explaining the different zones.

Power Based Training Zones (Coggan Power Zones)

Click here to Downloadable Power Postcard to Print

PowerPlus - Workbook

 

Click here to Downloadable Zone Chart that includes StagesIQ Colors

Screen Shot 2015-12-13 at 9.58.48 AM

To download any of the above media on a Mac:

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To download any of the above media on a PC:

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  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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