Which also happens to be the National Flag of Romania
PROFILE DESCRIPTION
This profile is an introduction to effort management that can be delivered by any indoor cycle instructor simply by relating effort to a color through the use of verbal descriptors.
OBJECTIVE
This profile introduces to our riders the concept that heart rate and breathing change with exercise intensity. That these changes are sensed by comparison to verbal descriptors and are related to a simple color coded three zone aerobic exercise system called ZONING.
Instructor Chris Nielsen was one of our Ultimate Instructor Class Profile winners with her Going the Distance profile!
Training Type: Endurance
HR Zones: 3-4
Effort: moderate to hard
Class length: 60 minutes, includes ~9 minutes for cool down and stretch
This profile was developed as part of a series to show that endurance classes can be as engaging and informative as rides with higher intensity. This class gives the instructor an opportunity to simultaneously address effort management, pedaling mechanics and related form issues, universal mental challenges and also introduce some outdoor bike safety topics. The intent in mixing all of these facets into one class is to help people understand that there is much more to an endurance ride than just mindless pedaling.
Below you'll find Week 4 of November's @ or Above Threshold Keep it Simple and Progress indoor cycling profile.
Workout Basics:
5 minute warmup
12 minute benchmark ride to find “Maximum Sustainable Wattage”
2 minute recovery
8 minute interval
2 minute recovery
6 minute recovery
2 minute recovery
3 x 2 minute intervals w/1 min recovery after each
3 x 1 minute intervals w/1 min recovery after each
3 x 30 second intervals w/30 second recovery after each
4 minute 30 second cool down
Workout Goal:
“Can you increase your average wattage for EVERY interval?”
5 minute warm up
Slowly and steadily elevate the HR or Wattage to above threshold
1 minute recovery
12 minute “Maximum Sustainable Wattage” Test
Settle into a sustainable intensity, HR or Wattage
Ride for 12 minutes and let the songs dictate the terrain
Remember average wattage for the 12 minute ride
2 minute recovery
8 minute Ride
Settle into a sustainable intensity, HR or Wattage
Ride for 8 minutes and let the songs dictate the terrain
Remember average wattage for the 8 minute ride
2 minute recovery
6 minute Ride
Settle into a sustainable intensity, HR or Wattage
Ride for 6 minutes and let the songs dictate the terrain
Remember average wattage for the 6 minute ride
2 minute recovery
3 x 2 minute w/1 minute recovery after each interval goals and specifics:
Ride for 2 minutes (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery or reset
3 x 1 minute w/1 minute recovery after each interval goals and specifics:
Ride for 2 minute (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery or reset
3 x 30 seconds w/30 seconds recovery (2 times)
Ride for 30 seconds (as the instructor you dictate the position and RPM)
The goal is to complete every effort with a higher average wattage than the previous interval.
1 minute recovery after the 3rd interval then repeat
Cool Down
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I love the simplicity of the Zoning Heart Rate program. Three zones (Easy-Blue/Moderate-Yellow/Hard-Red) that are created using two thresholds; T1 Aerobic Threshold & T2 Anaerobic Threshold – AKA: AT or LT. Simple to communicate and easy for anyone to understand – perfect IMO for our Indoor Cycling classes.
We've discussed Zoning multiple times here at ICI/PRO. Here are some links where you can learn more about Zoning and how this three zone system is recommended by ACE – the American Council on Exercise as their preferred Heart Rate Training program for our “Club Athletes”. We've also got some excellent class profiles that follow the Zoning format.
Tia Kilpatrick is a Zoning Specialist who works closely with Sally Edwards. You can virtually meet her in the video below where she leads her Falling in Love with the Golden Zone class at the past Heart Zones conference held in conjunction with Cycling Fusion.
Tia has an upcoming ebook; 44 ZONING Rides for the Indoor Cycling Enthusiast. We'll let you know when it's available.
