The Power of 7 - "No Left Turn"
"Lessons in Love" by Neon Trees
"Dance Again" by Jennifer Lopez
"Walking on Air" by Katy Perry
"Moves Like Jagger" by Maroon 5
"Only Girl" by Rihanna
"Mmm Yea" by Austin Mahone
"Timber" by Pit Bull
Do you remember the old days of indoor cycling when it felt like the only cues instructors knew were "turn it to the right" or "add more resistance" or "turn it up"? It seemed like these were the only cues they were ever taught and eventually everyone in class was doing a phantom turn because there legs, lungs and heart couldn't handle any more intensity. Well, those "good old days" are what helped me dream up this "No Left Turn" set. The goal of this set is to finish every interval with a higher average wattage than the previous interval and to "turn it to the right" for every new interval. With the proper "anchoring" of time and effort and pacing this set can be successfully completed. The timing of this set consists of 3 intervals of 3 minutes with 1 minute recover after each, followed by 3 intervals of 2 minutes with 1 minute recovery after each, followed by 3 intervals of 1 minute with 30 seconds recovery after each. The first interval of each set should be ridden seated with a cadence range of 80-110 rpm, the second interval of each set should be ridden seated with a cadence range of 60-80 rpm and the third interval of each set should be ridden standing with a cadence above 60 rpm.
After a proper warm-up, explain the set to your class, you can even ask them if the remember the days of instructors asking them to turn it up 20 or more times in a song or set and how we all used to "fake turn" so it didn't look like we are cheating. I like to tell them that we are going to do 9 intervals and that I'm expecting a higher average wattage after each and every interval AND an increased resistance for every new interval. I'll joke that "Yes, it sounds like the old day, but I promise if you follow along and pace properly you CAN do this set without any phantom turns."
In order to be successful with this set it's important not to go too hard on the first 3 minute interval. I recommend a slightly below threshold effort. At the end of the first interval make sure everyone remembers their average wattage. The second interval is at a slower cadence, so more resistance is needed to "beat" the previous interval and the third interval is standing and most likely at an even slower cadence so even more resistance is needed. Moving through riding positions that require slower and slower RPM's is how we can successfully add a "turn to the right" after each interval. After the three 3 minute intervals the interval time drops to 2 minutes. Riders should be able to ride at a higher output or wattage for 2 minutes than they did for 3 minutes so the average wattage and resistance should continue to rise they work through the three riding positions and RPM ranges. The same should hold true for the 1 minute intervals as well. I recommend that riders only increase their average wattage by 1-2 watts for each interval, more than that and they are setting themselves up for failure, pun intended.
My riders love this set it teaches pacing, patience and focus as well as being a great Lactate Threshold workout.
Please leave a comment letting me know how it goes in class.
A detailed set profile to print
7 song harmonically mixed track, to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.
Recording of me teaching this 7 song set in a class on a Stages Bike,Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.
Recording of me teaching this 7 song set in a class on a Spinner NXT, Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.
Recording of me teaching this 7 song set in a class on a Spinner Blade Ion, Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.
Recording of me teaching this 7 song set in a CardioVascularIntervals Class (CVI), CVI is a class that is taught on ANY piece of cardiovascular equipment, it is not limited to the bike. Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.
7 song harmonically mixed track AND video, to download Right Click > Save As / Save Target As to download.
Podcast: Play in new window | Download
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Great song selection here Dennis!
I love profiles that keep everyone working during a long interval and with a minimum amount of recovery. Is it your experience that your class “learns” from this and gets better judging their increases the more times you do this?
We talk so much about threshold, but I believe we should also be aware of our Peak Power for 1,2,3,4,5,6,7 and 8 minutes. At Stages we talk so much about “anchoring” time and effort and I believe this set teaches riders just that. As interval time is decreased intensity or output can be increased. As riders perform this set more often they start to “dial in” to their Peak Power for each interval time and trust that they will be able to increase their average wattage as the interval time is decreased.
Lots of good stuff here. I will have to be careful, however, in telling my riders about the “good old days where instructors would have you turn it up 20 times,” because, unfortunately, there are 2 instructors at my gym who STILL do this…and people love it, because they say those instructors are “really hard.” Sigh.
Like this concept. Pared with a warm up of 10 minutes, adding the Power of 7, leaves quite a bit of time left. Was the intention for this to be just a 40 minute class? Thoughts?
Julie, these power of 3 or 7 sets are meant to be a set in your profile not your entire class. If you need more time to fill use one of the other sets as well. My vision with these 3 and 7 song sets is to provide a library of various interval sets that instructors can use in there classes. They can pick and choose how they want to use them. Some instructors my use just one set in a class, but others my use three to make up an entire class.
Let me know if this helps
Thank you very much for this Dennis. I am going to incorporate this into my rides.
I am just listening to the class you taught on the Spinner NXT. Love It! Have you published that particular playlist anywhere? Would love to give this a go if that’s at all possible?
Also what programme do you use to mix tracks together. I am looking for the simplest possible as I have a limited music tech knowledge (wish I was a DJ !!!)