Pace yourself, Don't Burn the Toast.
- 5-minute warmup
- 4 x 4-minute intervals with 1 minute 30 seconds recovery after each
- 2-minute recovery after the fourth 4-minute interval
- 4 x 2-minute intervals with 1-minute recovery after each
- 2-minute recovery after the fourth 2-minute interval
- 4 x 1-minute intervals with 1-minute recovery after each
- 2-minute recovery after the fourth 2-minute interval
- 4 x 30-second intervals with 30 seconds recovery after each
- 6 minute cool down
Recording of me teaching this profile on the Stages SC3 IC Bike
Recording of music mix that can be used during this class
Below, Premium Members can follow links to download all the above media, view and download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones and download a printable Power Postcard.
[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']
Right Click to Download the Class Recording associated with this profile.
Right Click to Download a music mix that can be used with this profile.
Right Click to Download or Print this Class Profile
[/wlm_private]
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
[/wlm_private]
To download any of the above media on a Mac:
- Right Click on the blue underlined link
- Select "Download Linked File As"
- Select a download location
- Once file is completely downloaded, find it in the location you selected
- Drag the file into your iTunes or Spotify library OR
- Right Click on the file and Select "Open With"
- From the drop down menu select "iTunes" or "Spotify"
- File should begin playing and is now part of your iTunes or Spotify library
To download any of the above media on a PC:
- Right Click on the blue underlined link
- Select "Save Link As"
- Select a download location
- Once file is completely downloaded, find it in the location you selected
- Drag the file into your iTunes or Spotify library OR
- Right Click on the file and Select "Open With"
- From the drop down menu select "iTunes" or "Spotify"
- 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.
Podcast: Play in new window | Download
Originally posted 2016-08-04 20:03:27.
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