Simple and Progress Profile for Week 3 – Respect the Orange AND Red | Indoor Cycle Instructor Podcast

Here's the week 3 profile progression for the month of February 2016.

Respect the Orange!!!!!

Below I'll post recordings of me teaching this profile in my various classes. Check back because I'll be adding more recordings throughout the week:

Right Click to download a recording of me teaching this profile on the Stages SC3 using power.

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)

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 and download a printable Power Postcard.

Right Click to download a 70 minute music track that can be used with this profile

Workout Basics:

4 minute warmup
1 minute recovery
3 minute FTP interval
1 minute recovery
#18 minute interval slightly above “maximum sustainable intensity” or threshold or Orange Zone
- First and Last 3 minutes above threshold or Red Zone
1 minute recovery
4 X 3 minute interval at a slightly higher intensity or average wattage than the #18 minute interval or Orange Zone
- 30 second surge to Red Zone at the beginning and end of each 3 minute interval
1 minute of “recovery” only a few watts or heart beats below the 3 minute intensity after each interval
1 x 2 minute interval at a slightly higher intensity or average wattage than the #18 minute interval or Red Zone
1 minute recovery this is real recovery
3 x 1 minute close to maximum intensity
- 1 minute recovery after each interval
3 X 30 second interval done at absolute maximum intensity
- 30 seconds recovery after each interval

Workout Goal:

Can you respect the ORANGE and stay in your Threshold zone for all intervals before we max out at the end.

4 minute warm up

Soft pedal for the first 2 minutes. Get comfortable on bike. Discuss fit and console.
Slowly and steadily increase HR and/or Average Wattage each minute, for 2 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 maximum sustainable intensity.
- If you have the capability to capture average wattage use the average wattage as your “Benchmark”. 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.

#18 minute interval goals and specifics:

Ride the first 3 minutes at an intensity, wattage or heart rate that is higher than the benchmark intensity found above or in the Red Zone
Ride for 12 minutes at the benchmark intensity, wattage or heart rate or in the Orange Zone
- 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.
- This is a long effort so switch it up as you ride.
Ride the last 3 minutes at an intensity, wattage or heart rate that is higher than the benchmark intensity or in the Red Zone
1 minute recovery in Zone 1 or in the Blue Zone

3 minute interval goals and specifics:

Ride the first 30 seconds at an intensity, wattage or heart rate that is higher than the benchmark intensity or in the Red Zone
Ride for 2 minutes at the Benchmark intensity
- Ride seated with a cadence of 80-110 RPM.
- If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red zone.
1 minute “recovery” just below Threshold or in the Yellow zone.

3 minute interval goals and specifics:

Ride the first 30 seconds at an intensity, wattage or heart rate that is higher than the benchmark intensity or in the Red Zone
Ride for 2 minutes at the Benchmark intensity
- Miller Time Interval seated with a cadence of 58 RPM.
- If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone.

3 minute interval goals and specifics:

Ride the first 30 seconds at an intensity, wattage or heart rate that is higher than the benchmark intensity or in the Red Zone
Ride for 2 minutes at the Benchmark intensity
- Another Miller Time Interval with a cadence of 58 RPM.
- Alternate between seated and standing riding for 30 seconds.
- If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone

3 minute interval goals and specifics:

Ride the first 30 seconds at an intensity, wattage or heart rate that is higher than the benchmark intensity or in the Red Zone
Ride for 2 minutes at the Benchmark intensity
- Another Miller Time Interval with a cadence of 58 RPM.
- Ride standing with a cadence between 60-80 RPM
- If using Stages IQ ride in the Orange zone.
Surge for the last 30 seconds in the Red Zone
1 minute “recovery” just below Threshold or in the Yellow zone

2 minute interval goals and specifics:

Ride for 2 minutes at a higher intensity, RPE or average wattage than benchmark
- Ride at your choice of RPM and position
- If using Stages IQ ride in the Red Zone.
1 minute recovery, easy, in the Blue Zone.

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 at your choice of RPM and position.
- If using Stages IQ ride in the DARK RED zone.
- 1 min recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 1 or Blue

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

Downloadable Profile to Print

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

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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.

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Originally posted 2016-02-17 21:01:31.

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Dennis Mellon

Dennis is a Master Educator with Stages Indoor Cycling and has been a certified indoor cycling instructor since 1997. He is also a Certified Personal Trainer/Performance Enhancement Specialist through the National Academy of Sports Medicine.

Simple and Progress Profile for Week 3 – Respect the Orange AND Red

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