Here's the week 3 profile progression for the month of January 2016
Below I'll post recordings of me teaching this profile in my various classes. Â Check back because I'll be adding more recordings throughout the week:
Right Click to download a recording of me teaching this profile with a Stages IQ (Please contact me if you are interested in Stages IQ)
Right Click to download a recording of me teaching this profile with a Stages IQ (Please contact me if you are interested in Stages IQ)
Right Click to download a recording of me teaching this profile in a CVI (CardioVascularIntervals) Format.  CVI is a scientifically-based interval program that can be done while performing any cardiovascular exercise or machine.
Below, Premium Members can read a detailed description of this Class Profile, download a printable Class Profile that can be used in class, read a detailed description of the Power Based Training Zones, download a printable Power Postcard and download a Harmonically Mixed Music Set that can be used for this profile.
[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'].
Workout Basics:
- 6 minute warmup
- 1 minute recovery
- 3 minute interval slightly above “maximum sustainable intensity” or threshold
- 1 minute recovery
- 2 minute interval at a slightly higher intensity or average wattage than the 3 minute interval
- 1 minute recovery
- 3 x 1Â minute interval at a slightly higher intensity or average wattage than the 2 minute interval followed by a 30 second recovery after interval 1 and 2
- 1 minute recovery after the set
- 2 minute interval riding at a slightly BELOW threshold intensity or wattage
- 1 minute recovery
- Repeat the above 3,2,1 and 2 minute interval sets two more times, changing riding position and RPM.
- 3 X 30 second interval done at absolute maximum intensity
- 30 seconds recovery
Workout Goal:
- Can you Anchor Time and Effort by increasing intensity or average wattage as interval length decreases?
6 minute warm up
- Soft pedal for the first 2 minutes. Â Get comfortable on bike. Â 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.
3 minute “Benchmark” or Stages IQ FTP Test goals and specifics:
- Ride for 3 minutes at a VERY challenging intensity or wattage.
- If you have the capability to capture average wattage use the average wattage as your “Benchmark”. Â If you are limited to RPE to determine intensity use your cueing to make sure participants remember how this 3 minute interval “feels”. All intervals sets in this profile will use this wattage number or RPE as a starting point.
- If you are instructing with a Group Display System like Stages IQ, this is when you will have your class perform their initial FTP or Threshold test.
- Ride Seated with a cadence of 80-110 RPM
- 1 minute recovery.
2 minute interval goals and specifics:
- Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
- Ride seated with a cadence of 80-110 RPM.
- If using Stages IQ ride in the DARK RED zone.
- 1 minute recovery.
3 x 1 minute interval goals and specifics:
- Ride for 3 x 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
- Ride seated with a cadence of 80-110 RPM.
- If using Stages IQ ride in the DARK RED zone.
- 30 second recovery after the interval 1 and 2
- 1 minute recovery at the end of the set
2 minute below threshold ride goals and specifics:
- Ride for 2 minutes slightly below “Benchmark” intensity, RPE or average wattage.
- Ride seated with a cadence of 80-110 RPM.
- Use this as an active recovery. Â Riders may want to ride at a very low intensity, don't let them!
- If using Stages IQ ride in the YELLOW zone.
- 1 minute recovery.
3 minute interval goals and specifics:
- Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
- Ride Seated with a cadence of 60-80 RPM
- If using Stages IQ ride in the LIGHT RED zone.
- 1 minute recovery.
2 minute interval goals and specifics:
- Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
- Ride seated with a cadence of 60-80 RPM.
- If using Stages IQ ride in the DARK RED zone.
- 1 minute recovery.
3 x 1 minute interval goals and specifics:
- Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
- Ride seated with a cadence of 60-80 RPM.
- If using Stages IQ ride in the DARK RED zone.
- 30 second recovery after the interval 1 and 2
- 1 minute recovery at the end of the set
2 minute below threshold ride goals and specifics:
- Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
- Ride seated with a cadence of 60-80 RPM.
- Use this as an active recovery. Â Riders may want to ride at a very low intensity, don't let them!
- If using Stages IQ ride in the YELLOW zone.
- 1 minute recovery.
3 minute interval goals and specifics:
- Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
- Ride standing with a cadence of 60-80 RPM
- If using Stages IQ ride in the LIGHT RED zone.
- 1 minute recovery
2 minute interval goals and specifics:
- Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
- Ride standing with a cadence of 60-80 RPM.
- If using Stages IQ ride in the DARK RED zone.
- 1 minute recovery.
3 x 1 minute interval goals and specifics:
- Ride for 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
- Ride standing with a cadence of 60-80 RPM.
- If using Stages IQ ride in the DARK RED zone.
- 30 second recovery after the interval 1 and 2
- 1 minute recovery at the end of the set.
2 minute below threshold ride goals and specifics:
- Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
- Ride standing with a cadence of 60-80 RPM.
- Use this as an active recovery. Â Riders may want to ride at a very low intensity, don't let them!
- If using Stages IQ ride in the YELLOW zone.
- 1 minute recovery.
3 X 30 second interval goals and specifics:
- Repeat three 30 seconds at MAX intensity, RPE or wattage.
- Riders can choose position and cadence.
- 30 second recovery after each interval.
- If using Stages IQ ride in the PURPLE zone.
Cool Down
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
- My Last Ride on The Spinner Blade Ion - August 23, 2021
- Play it and Forget it! 60 min of Harmonically Music for April 2016 - May 28, 2021
- The Power of 3 (Video) – The Triple Crown - May 19, 2021