It's amazing how time flies when you're having fun AND training with a purpose. We've just completed the third week of our “The Power of 3 – Keep it Simple and Progress – Profile” for August. Now it's time to do something crazy! Let's pick a 60 minute mixes from one of the previous weeks, doesn't matter which one. Let's warmup for 5 minutes, then ride at maximum sustainable intensity, heart rate or threshold wattage for 9 minutes. At the end of the 9 minutes check average heart rate or wattage and hold this number for the rest of class. Sound easy? Well it's not!
If you haven't noticed I like the number “3”. As you ride through the rest of class try to put together sets that are 3 minutes long. For example, increase RPM every minute for 3 minutes, ride at a slow RPM, 60-65 for 3 minutes, stand for 3 minutes. Anything works, but make sure average HR or wattage does not drop. It's all fun and games until fatigue starts to set in around 30 minutes then things get VERY challenging.
Now there is a little science to go along with this madness. It is assumed that a rider can ride at Threshold for an hour, so theoretically if a rider know his/her threshold he/she can do this entire ride at Functional Threshold Power. The science says it can be done so challenge your riders to average their FTP for then entire ride.
Here's an example of me teaching this type of class:
4 minute benchmark ride to find “Maximum Sustainable Wattage”
1 minute recovery
3 x 1 minute intervals
1 minute recovery after each
3 x 3 minute intervals
2 minute recovery after the first 2 intervals and only 1 minute after the third
4 minute interval
1 minute recovery
3 x 2 minute intervals
1.5 minute recovery after each
3 x 30 second intervals
30 second recovery after the first 2 intervals and 1 minutes after the third
3 x 30 second intervals
30 second recovery after the first 2 intervals and 1 minutes after the third
3 x 30 second intervals
5 minute cool down
4 minute “Maximum Sustainable Wattage” Test
Settle in to a 4 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 x 1 minute interval goals and specifics:
1st one minute interval should be ridden seated at 80-110 rpm at 140% of maximum sustainable wattage or threshold.
1 minute recovery or reset
2nd one minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
1 minute recovery or reset
3rd one minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or reset
3 x 3 minute interval goals and specifics:
1st 3 minute intervals should be ridden seated at 80-110 rpm at 120% of maximum sustainable wattage or threshold.
2 minute recovery or reset
2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
2 minute recovery or reset
3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or reset
4 minute “Threshold” interval goals and specifics:
Ride for 4 minute seated at 80-110 rpm and try match the output or wattage from the “Maximum Sustainable Wattage” test
1 minute recovery or reset
3 x 2 minute interval goals and specifics:
1st 2 minute intervals should be ridden seated at 80-110 rpm at 130% of maximum sustainable wattage or threshold.
1.5 minute recovery or reset
2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
1.5 minute recovery or reset
3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
1.5 minute recovery or reset
3 x 30 second interval goals and specifics:
1st 30 second intervals should be ridden seated at 80-110 rpm at 150% of maximum sustainable wattage or threshold.
30 second recovery or reset
2nd 30 second interval should be ridden seated at 80-110 rpm at the same wattage or intensity as the 1st.
30 second recovery or reset
3rd 30 second interval should be ridden seated at 80-110 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or rest
3 x 30 second interval goals and specifics:
1st 30 second intervals should be ridden seated at 60-80 rpm at 150% of maximum sustainable wattage or threshold.
30 second recovery or reset
2nd 30 second interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
30 second recovery or reset
3rd 30 second interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or rest
3 x 30 second interval goals and specifics:
1st 30 second intervals should be ridden standing at 60-70 rpm at 150% of maximum sustainable wattage or threshold.
30 second recovery or reset
2nd 30 second interval should be ridden standing at 60-70 rpm at the same wattage or intensity as the 1st.
30 second recovery or reset
3rd 30 second interval should be ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
5 minute cool down
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Below you'll find Week 2 of August's Keep it Simple and Progress indoor cycling profile.
When I started this progression last week I was VERY concerned that my classes were going to complaining about the significant recoveries, but after the first week my riders began to figure out just how hard they needed to work to make this workout effective. Not one person mentioned that they felt they were getting too much recovery, most of them were hoping for more. The beauty of training with power is that you can give REAL wattage goals for each interval. Exercise physiologists have proven that riders can hold wattages in the Anaerobic Capacity Zone, which is 121-150% of Functional Threshold Power for 30 seconds to 3 minutes. I set my wattage goals with these proven parameters in mind.
5 minute benchmark ride to find “Maximum Sustainable Wattage”
1 minute recovery
3 x 1 minute intervals
1 minute recovery after each
3 x 3 minute intervals
2 minute recovery after the first 2 intervals and only 1 minute after the third
5 minute interval
1 minute recovery
3 x 2 minute intervals
2 minute recovery after each
3 x 30 second intervals
30 second recovery after the first 2 intervals and 2 minutes after the third
3 x 30 second intervals
30 second recovery after each
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 x 1 minute interval goals and specifics:
1st one minute interval should be ridden seated at 80-110 rpm at 140% of maximum sustainable wattage or threshold.
1 minute recovery or reset
2nd one minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
1 minute recovery or reset
3rd one minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or reset
3 x 3 minute interval goals and specifics:
1st 3 minute intervals should be ridden seated at 80-110 rpm at 120% of maximum sustainable wattage or threshold.
2 minute recovery or reset
2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
2 minute recovery or reset
3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or reset
5 minute “Threshold” interval goals and specifics:
Ride for 5 minute seated at 80-110 rpm and try match the output or wattage from the “Maximum Sustainable Wattage” test
1 minute recovery or reset
3 x 2 minute interval goals and specifics:
1st 2 minute intervals should be ridden seated at 80-110 rpm at 130% of maximum sustainable wattage or threshold.
2 minute recovery or reset
2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
2 minute recovery or reset
3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
2 minute recovery or reset
3 x 30 second interval goals and specifics:
1st 30 second intervals should be ridden seated at 80-110 rpm at 150% of maximum sustainable wattage or threshold.
30 second recovery or reset
2nd 30 second interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
30 second recovery or reset
3rd 30 second interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
2 minute recovery or rest
3 x 30 second interval goals and specifics:
1st 30 second intervals should be ridden seated at 80-110 rpm at 150% of maximum sustainable wattage or threshold.
30 second recovery or reset
2nd 30 second interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
30 second recovery or reset
3rd 30 second interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
4 minute cool down
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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 August's Keep it Simple and Progress indoor cycling profile. Over the past few months we have been working hard but with the limited rest most of the work was being performed in the Lactate Threshold and VO2 Max Zones of 90-120% of Threshold. The August progression is going to call for higher intensities into the Aerobic Capacity Zone of 121-150% of Threshold. Because of these higher intensities I'll also be giving more recovery. At first it may seem scary to recover this much, but I promise you, if your riders are working in the Aerobic Capacity Zone the'll appreciate the rest.
5 minute benchmark ride to find “Maximum Sustainable Wattage”
2 minute recovery
3 x 1 minute intervals
1 minute recovery after each
3 x 3 minute intervals
2 minute recovery after each
5 minute interval
2 minute recovery
3 x 2 minute intervals
2 minute recovery after each
3 x 30 second intervals
30 second recovery after each
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 x 1 minute interval goals and specifics:
1st one minute interval should be ridden seated at 80-110 rpm at 140% of maximum sustainable wattage or threshold.
1 minute recovery or reset
2nd one minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
1 minute recovery or reset
3rd one minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
1 minute recovery or reset
3 x 3 minute interval goals and specifics:
1st 3 minute intervals should be ridden seated at 80-110 rpm at 120% of maximum sustainable wattage or threshold.
2 minute recovery or reset
2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
2 minute recovery or reset
3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
2 minute recovery or reset
5 minute “Threshold” interval goals and specifics:
Ride for 5 minute seated at 80-110 rpm and try match the output or wattage from the “Maximum Sustainable Wattage” test
2 minute recovery or reset
3 x 2 minute interval goals and specifics:
1st 2 minute intervals should be ridden seated at 80-110 rpm at 130% of maximum sustainable wattage or threshold.
2 minute recovery or reset
2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
2 minute recovery or reset
3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
2 minute recovery or reset
3 x 30 second interval goals and specifics:
1st 30 second intervals should be ridden seated at 80-110 rpm at 150% of maximum sustainable wattage or threshold.
30 second recovery or reset
2nd 30 second interval should be ridden seated at 60-80 rpm at the same wattage or intensity as the 1st.
30 second recovery or reset
3rd 30 second interval should ridden standing at 60-70 rpm at the same wattage or intensity as the 2nd.
4 minute and 30 second cool down
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Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
Below you'll find Week 3 of July's Keep it Simple and Progress indoor cycling profile.
Workout Basics:
5 minute warmup
3 x 4 minute intervals with 30 seconds recovery after each
1 minute recovery after the third 4 minute interval
3 x 3 minute intervals with 30 seconds recovery after each
1 minute recovery after the third 3 minute interval
3 x 2 minute intervals with 30 seconds recovery after each
1 minute recovery after the third 2 minute interval
4,3,2 minute intervals with 30 seconds recovery after each
1 minute recovery after the 2 minute interval
4 x 30 second intervals with 1 minute recovery after each
5 minute cool down
3 x 4 minute interval goals and specifics:
1st 4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
30 second recovery or reset
2nd 4 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st.
30 second recovery or reset
3rd 4 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd.
1 minute recovery or reset
3 x 3 minute interval goals and specifics:
1st 3 minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 4 minute interval
30 second recovery or reset
2nd 3 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 3 minute interval
30 second recovery or reset
3rd 3 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 3 minute interval
1 minute recovery or reset
3 x 2 minute interval goals and specifics:
1st 2 minute intervals should be ridden seated at 80-110 rpm a wattage, HR or RPE that is higher than the last 3 minute interval
30 second recovery or reset
2nd 2 minute interval should be ridden seated at 60-80 rpm at the same wattage, HR or RPE as the 1st 2 minute interval
30 second recovery or reset
3rd 2 minute interval should ridden standing at 60-70 rpm at the same wattage, HR or RPE as 2nd 2 minute interval
1 minute recovery or reset
4,3,2 minute interval goals and specifics:
4 minute intervals should be ridden seated at 80-110 rpm at Threshold wattage, HR or RPE
30 second recovery or reset
3 minute intervals should be ridden seated at 60-80 rpm at a wattage, HR or RPE that is higher than the last 4 minute interval
30 second recovery or reset
2 minute interval should ridden standing at 60-70 rpm at a wattage, HR or RPE that is higher than the last 3 minute interval
1 minute recovery or reset
3 x 30 second interval goals and specifics:
The 4 x 30 second intervals should be ridden at the riders choice RPM or position and should be ridden at maximum effort followed by a 1 minute recovery.
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Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
