I call this workout Bad A*s Intervals because it's a hardcore interval workout & it features one of my favorite songs, “Bad A*s”. This is a 3-stage workout where each stage of intervals becomes progressively harder, but each stage also gets shorter (stage 1 is 6 minutes, stage 2 is 5 minutes & stage 3 is 4 minutes). The intervals get tougher because of the changes in the work to recovery ratios – stage 1 are 1:2 ratios (20 seconds on 40 seconds off 6x), stage 2 are 1:1 ratios (30 seconds on 30 seconds off 5x) and the final stage is the mother of all 2:1 ratios, a Tabata (20 seconds on 10 seconds off 8x). This workout is about 30 minutes because it is based on the concept that the higher the intensity the shorter the workout can be. However, you could add a 15 minute stage if you wanted to amend for a 45 minute profile – my suggestion would be a hill or two but it should be placed before the interval work because the last interval set will be about “emptying the tanks” so if you coach it right & your students ride it right, they will have nothing left afterwards.
Rachel is doing a great job promoting herself online. Here are links to her websites:
Here's the Spotify playlist and in Deezer – note: you may want to use a different opening track if your class has “sensitive” ears.
Track # 7 Bad A*s is a remix – download it here (Right Click > Save As) and then add it to your playlist – be sure to set Off Line mode while both your computer and portable device are connected to the same WiFi.
You can listen to Rachel's presentation below or you'll find it in your ICI/PRO member's only feed.
Spinning® Instructor and Zoning Specialist Kay Mamo presents our latest class profile; Just The Ride I Needed.
I’m a personal trainer (ISSA) and group exercise instructor. I’m certified to teach more than a half dozen indoor cycling methodologies as well as certified to teach Heart Zones® and the new 3-zone system, ZONING â„¢ fitness, created by Sally Edwards.
I’ve found that introducing my riders to ZONING and offering the use of BLINK heart rate monitors, provided by our facility (purchased from ZONING fitness), simplifies tracking the intensity of a workout. The Blink monitors have LED lights that flash BLUE, YELLOW or RED. In a class, we can run through a couple of easy field tests and determine how to set each person’s 3 zones. The Blue zone intensity is a heart rate that is below T1 (The first ventilatory threshold). The Yellow zone is the range of heart rates between T1 and T2 (The second ventilatory threshold). The Red zone is above T2. Details can be found at www.ZONINGfitess.com.
ICI/PRO Contributor Krista Leopold provides our latest Audio Class Profile – I like the way you move.
Objective and Intensity
To focus on movement first and simply observe how intensity is affected. My I like the way you move profile is derived in part from what Jeff Krabiel presented at WSSC this year in his session, “Four Variables of Intensity.” In that session, Jeff reminded us that there are only 4 ways to increase intensity in Indoor Cycling: resistance, cadence, position, and timing or opportunities. This profile doesn’t ask riders to work within a particular heart rate zone, but rather, by using 3 of the 4 variables, attempts to make a game of finding out just how much of any one of these elements can increase before riders lose control.
Listen to Krista's presentation of I like the way you move below.
No Spotify playlist – instead here is the link to the Steady 130 MP3 where you can download the suggested music. It's a big file so you'll need to wait for it.
NOTE: If clicking that link causes it to play – not download; Right Click > Save As to download. If it opens in iTunes it should be on your computer and ready to transfer to your device, if you have the setting correct that I explain in this post.
Here's the countdown timer Krista built to guide her through this class.
ICI/PRO contributor Chris Hawthorne contributes our latest Audio Class PROfile –
High Intensity Supersets and Active Recovery
This profile is based on a 12 week strength training program that I have been following for the past few months. The program, which can be found on BodyBuilding.com is made up of three distinct “Phases”. Phase One is preparing and warming up the muscles for the hard work ahead in the next two phases. Phase Two is the muscle building phase, and Phase Three is the fat burning stage. This ride profile includes the three phases plus a cool down and stretch.
Stages Master Educator Dunte Hector presents Two-Minute Tortures, his second 30 minute work-set Audio PROfile. Designed to be used as the working component of a 45/60 min class or as the cardio portion of a hybrid class that includes strength training.
I read Joe Parkin’s A Dog in a Hat after my very first criterium race, where I had felt turned inside-out by the outrageous pace, frenzied attacking, and panicked rest periods. When he described one very hard kermis race (Belgian bike racers’ answer to Americans’ criterium) as being like punk rock, where he and his team attacked the field from the starting gun and then quit after the first lap, this line stuck with me: “It was strangely worth it, as if we had smashed our guitars, poured beer on the audience, and walked offstage before the end of the first song.”
in Amazon.com