Everest-575683

 

How Long Can You Stay at the Summit?

Below you'll find Week 2 of December's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.

 

Workout Basics:

  • 7 minute warmup
  • 1 minute recovery
  • 4 minute interval increasing wattage or intensity each minute
  • 5 minutes holding the 4th minute's wattage
  • 1 minute recovery
  • 6 x 1 minute intervals increasing wattage or intensity for the first 4 intervals and "meeting or beating" the 4th minute's wattage or intensity on the 5th and 6th.
  • 1 minute recovery
  • 3 minute interval increasing wattage or intensity each minute
  • 3 minutes holding the 3rd minute's wattage or intensity
  • 1 minute recovery
  • 6 x 1 minute intervals increasing wattage or intensity for the first 4 intervals and "meeting or beating" the 4th minute's wattage or intensity on the 5th and 6th.
  • 1 minute recovery
  • 2 minute interval increasing wattage or intensity each minute
  • 3 minutes holding the 2nd minute's wattage or intensity
  • 1 minute recovery
  • 4 x 1 minute intervals w/30 second recovery after each

Workout Goal:

  • How long can you stay at the summit?

7 minute 24 second warm up

  • Soft pedal for 3:24.  Get comfortable on bike.  Discuss fit and console.
  • Slowly and steadily increase HR and/or Average Wattage each minute, for 4 minutes, keep intensity below threshold.
  • 1 minute recovery

9 minute ride up to peak and hold interval goals and specifics:

  • Slowly and steadily increase HR and/or Average Wattage each minute, for 4 minutes, find an intensity that can be maintained for an additional 5 minutes.
    • Ride seated with a RPM of 80-11o
  • 1 minute recovery

6 x 1 minute intervals ride up to peak and hold interval goals and specifics:

  • Increase HR and/or Average Wattage for each one minute interval, for the first 4 intervals then hold peak intensity for the last 2 one minute intervals.
    • Ride seated with a RPM of 80-110
    • 30 second recovery after each one minute interval.
  • 1 minute recovery at the end of the set.

6 minute ride up to peak and hold interval goals and specifics:

  • Slowly and steadily increase HR and/or Average Wattage each minute, for 3 minutes, find an intensity that can be maintained for an additional 3 minutes.
    • Ride seated with a RPM of 60-80
  • 1 minute recovery

6 x 1 minute intervals ride up to peak and hold interval goals and specifics:

  • Increase HR and/or Average Wattage for each one minute interval, for the first 4 intervals then hold peak intensity for the last 2 one minute intervals.
    • Ride seated with a RPM of 60-80
    • 30 second recovery after each one minute interval.
  • 1 minute recovery at the end of the set.

4 minute ride up to peak and hold interval goals and specifics:

  • Slowly and steadily increase HR and/or Average Wattage each minute, for 2 minutes, find an intensity that can be maintained for an additional 2 minutes.
    • Ride standing with a RPM of 60-80
  • 1 minute 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 2015-12-27 at 6.00.09 PM

Recording of me teaching this profile on a Stages SC3 (Please contact me if you are interested in the SC3)

 

 

Downloadable Profile to Print

 

Simple and Progress Dec 2

Simple and Progress Dec 2.2

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:

  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.

[/wlm_private]

Originally posted 2015-12-27 20:18:46.

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