Below you'll find Week 2 of October's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
4 minute 30 second warmup
15 minute benchmark ride to find “Maximum Sustainable Wattage”
2 minute recovery
3 x 2 minute interval w/1 minute recovery after each
10 minte interval at higher wattage than the 15 minute benchmark
3 x 45 second interval w/10 seconds recovery after each
5 minute interval increasing intensity throughout
8 minute cooldown
Workout Goal:
“Can you increase your average wattage for each of the long intervals and for each of the short intervals?”
4 minute 30 second warm up
Slowly and steadily elevate the HR or Wattage to above threshold
No recovery, roll right into the next interval
15 minute “Maximum Sustainable Wattage” Test
Settle into a sustainable intensity, HR or Wattage
Ride for 15 minutes and let the songs dictate the terrain
2 minute recovery
2 minute interval goals and specifics:
Ride for 2 minutes seated at a constant RPM between 80-110 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes seated at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
2 minute recovery or reset
10 minute @ Threshold Ride
Settle into a sustainable intensity, HR or Wattage
Ride for 10 minutes and let the songs dictate the terrain
Try to finish with a higher average wattage than the 15 minute interval
2 minute recovery
45 second interval goals and specifics:
Ride for 45 second standing with a RPM above 60
Remember average wattage
10 second recovery or reset
45 second interval goals and specifics:
Ride for 45 second standing with a RPM above 60
Complete the interval with a higher average wattage than the previous interval
10 second recovery or reset
45 second interval goals and specifics:
Ride for 45 second standing with a RPM above 60
Complete the interval with a higher average wattage than the previous interval
30 second recovery or reset
5 minute interval goals and specifics:
Increase intensity every minute until end of song
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 (If you're Trainer Road Member join my Team to get this and all profiles)
Below you'll find Week 1 of October's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
4 minute 30 second warmup
15 minute benchmark ride to find “Maximum Sustainable Wattage”
2 minute recovery
3 x 3 minute interval w/1 minute 30 secondrecovery after each
3 x 2 minute interval w/1 minute recovery after each
3 x 45 second interval w/10 seconds recovery after each
5 minute interval increasing intensity throughout
8 minute cooldown
Workout Goal:
“Can you increase your average wattage for EVERY interval until the last song?”
4 minute 30 second warm up
Slowly and steadily elevate the HR or Wattage to above threshold
1 minute recovery
15 minute “Maximum Sustainable Wattage” Test
Settle into a sustainable intensity, HR or Wattage
The songs change every 3 minutes
Change riding position or RPM with song changes
Remember Average wattage at the end of the 15 minute interval
2 minute recovery
3 minute interval goals and specifics:
Ride for 3 minutes seated at a constant RPM between 80-110 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute 30 second recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute 30 second recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes seated at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute 30 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes seated at a constant RPM between 80-110 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes seated at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
1 minute recovery or reset
45 second interval goals and specifics:
Ride for 45 second seated at a constant RPM between 80-110 rpm.
Complete the interval with a higher average wattage than the previous interval
10 second recovery or reset
45 second interval goals and specifics:
Ride for 45 second standing at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
10 second recovery or reset
45 second interval goals and specifics:
Ride for 45 second seated at a constant RPM between 60-80 rpm.
Complete the interval with a higher average wattage than the previous interval
30 second recovery or reset
5 minute interval goals and specifics:
Increase intensity every minute until end of song
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 (If you're Trainer Road Member join my Team to get this and all profiles)
Below you'll find Week 4 of September's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
8 minute warmup
1 minute recovery
4 minute benchmark ride to find “Maximum Sustainable Wattage”
2 minute 30 second recovery
4 minute interval
2 minute 15 second recovery
4 minute interval
2 minute recovery
4 minute interval
1 minute 45 second recovery
4 minute interval
3 minute 15 second recovery
1 minute interval
1 minute recovery
30 second interval
1 minute recovery
30 second interval
2 minute recovery
1 minute interval
1 minute recovery
30 second interval
1 minute recovery
30 second interval
2 minute recovery
1 minute interval
1 minute recovery
30 second interval
1 minute recovery
30 second interval
5 minute cool down
8 minute warm up
Slowly and steadily elevate the HR or Wattage to above threshold
1 minute recovery
4 minute “Maximum Sustainable Wattage” Test
Settle in to a 4 minute interval seated at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 4 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
2 minute 30 second recovery or rest
4 minute interval goals and specifics:
Ride for 4 minutes seated at a constant RPM between 80-110 rpm.
Increase the resistance every minute and maintain RPM
Complete the interval with an average HR or Wattage that is greater than the 4 minute “Maximum Sustainable Wattage” Test
2 minute 15 second recovery or reset
4 minute interval goals and specifics:
Ride for 4 minutes seated with an rpm starting at 70
Increase RPM each minute
Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
2 minute recovery or reset
4 minute interval goals and specifics:
Ride for 4 minutes standing above 60 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
1 minute 45 second recovery or reset
4 minute interval goals and specifics:
Ride for 4 minutes in any position and any RPM above 60.
Complete the interval with an average HR or Wattage that is greater than the previous 4 minute average.
3 minutes 15 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 80-110 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 60-80 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a standing position at 60-80 rpm. Rest in a standing position
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 (If you're Trainer Road Member join my Team to get this and all profiles)
5 minute benchmark ride to find “Maximum Sustainable Wattage”
45 second recovery
3 minute interval
45 second recovery
2 minute interval
45 second recovery
1 minute interval
45 second recovery
1 minute interval
45 second recovery
1 minute interval
6×20 seconds with 10 seconds recovery after each
2 minute recovery
Repeat the above 3,2,1,1,1 minute and 6×20 second intervals 2 more times
5 minute cool down
5 minute “Maximum Sustainable Wattage” Test
Settle in to a 5 minute interval at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 5 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
45 second recovery or rest
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 80-110 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 1 minute average.
45 second recovery or reset
Tabata goals and specifics:
6 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 60-80 rpm. Rest in a standing position
2 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a standing position at 60-80 rpm. Rest in a standing position
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 (If you're Trainer Road Member join my Team to get this and all profiles)
5 minute benchmark ride to find “Maximum Sustainable Wattage”
45 second recovery
3 minute interval
45 second recovery
2 minute interval
45 second recovery
1 minute interval
45 second recovery
1 minute interval
45 second recovery
Tabata Interval 8×20 seconds with 10 seconds recovery after each
3 minute recovery
Repeat the above 3,2,1,1 minute intervals 2 more times
5 minute cool down
5 minute “Maximum Sustainable Wattage” Test
Settle in to a 5 minute interval at 80-110 rpm.
This interval should be ridden at a maximum sustainable intensity.
if riders know their threshold they can spend this 5 minutes riding at it.
At the end of the interval take note of average wattage or HR or be aware of the RPE.
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes Seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 80-110 rpm. Rest in a standing position
3 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute standing at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a standing position at 60-80 rpm. Rest in a standing position
3 minute recovery or reset
3 minute interval goals and specifics:
Ride for 3 minutes Seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the 5 minute “Maximum Sustainable Wattage” Test
45 second recovery or reset
2 minute interval goals and specifics:
Ride for 2 minutes Seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 3 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 60-80 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
1 minute interval goals and specifics:
Ride for 1 minute seated at 80-110 rpm.
Complete the interval with an average HR or Wattage that is greater than the previous 2 minute average.
45 second recovery or reset
Tabata goals and specifics:
8 x 20 seconds “ON” w/ 10 second rest
Ride the 20 second intervals in a seated position at 60-80 rpm. Rest in a standing position
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 (If you're Trainer Road Member join my Team to get this and all profiles)
