My Dever Broncos are on their way to the Super Bowl! Everything in Denver is Orange this week, so I figured why not make my profile all about Orange. Most group display systems associate the Threshold Zone with the color Orange. If you have ever tried to hold a threshold intensity for any length of time you know how difficult this is. The goal is this profile it to stay in the Threshold or Orange Zone for as long as possible.
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, download a printable Power Postcard and download a Harmonically Mixed Music Set that can be used for this profile.
[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']
Workout Basics:
4 minute warmup
1 minute recovery
#18 minute interval slightly above “maximum sustainable intensity” or threshold
1 minute recovery
3 X 3 minute interval at a slightly higher intensity or average wattage than the #18 minute interval
1 minute of “recovery” only a few watts or heart beats below the 3 minute intensity after each interval
3 x 2 minute interval at a slightly higher intensity or average wattage than the #18 minute interval
1 minute of “recovery” only a few watts or heart beats below the 2 minute intensity after each interval
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.
#18 minute “Benchmark” or Stages IQ FTP Test goals and specifics:
Ride for 18 minutes at a VERY challenging intensity or wattage.
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 18 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.
This is a long effort so switch it up as you ride, but keep intensity around threshold for the entire 18 minutes in the Orange Zone.
1 minute recovery in Zone 1 or Blue
3 minute interval goals and specifics:
Ride for 3 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride for 3 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
Miller Time Interval seated with a cadence of 58 RPM.
If using Stages IQ ride in the Orange zone.
1 minute “recovery” just below Threshold or in the Yellow zone.
3 minute interval goals and specifics:
Ride for 3 minutes at a higher intensity, RPE or average wattage than the previous #18 minute interval.
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.
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 the previous #18 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the Orange 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 the previous #18 minute interval.
Miller Time Interval seated with a cadence of 58 RPM.
If using Stages IQ ride in the Orange 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 the previous #18 minute interval.
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.
1 minute “recovery” just below Threshold or in the Yellow 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 standing with a cadence of 60-80 RPM.
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.
Numerous studies have proven that if we can keep our New Year's resolutioners on an exercise program from New Year's Day until Valentines Day they will have been successful in making exercise a part of their life.
Keep up the motivation and support of these new exercisers.
Here's the week 4 profile progression for the month of January 2016. The only change is that most recovery is now done in Zone 2. This is much harder than it sounds.
Below I'll post recordings of me teaching this profile in my various classes. Check back because I'll be adding more recordings and music suggestions throughout the week:
The above classes and many more are available for free in the iTunes Store as Podcasts. You can subscribe to them by following the links below.
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, download a printable Power Postcard and download a Harmonically Mixed Music Set that can be used for this profile.
[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']
3 minute interval slightly above “maximum sustainable intensity” or threshold
1 minute recovery in Zone 2
2 minute interval at a slightly higher intensity or average wattage than the 3 minute interval
1 minute recovery in Zone 2
3 x 1 minute interval at a slightly higher intensity or average wattage than the 2 minute interval followed by a 30 second recovery after interval 1 and 2
1 minute recovery after the set
2 minute interval riding at a slightly BELOW threshold intensity or wattage
1 minute recovery in Zone 2
Repeat the above 3,2,1 and 2 minute interval sets two more times, changing riding position and RPM.
3 X 30 second interval done at absolute maximum intensity
30 seconds recovery
Workout Goal:
Can you Anchor Time and Effort by increasing intensity or average wattage as interval length decreases and recover in zone 2?
6 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 4 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 VERY challenging intensity or wattage.
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 in Zone 2 or Green
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery in Zone 2 or Green
3 x 1 minute interval goals and specifics:
Ride for 3 x 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 2 or Green
2 minute below threshold ride goals and specifics:
Ride for 2 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 80-110 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery in Zone 2 or Green
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride Seated with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery in Zone 2 or Green
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery in Zone 2 or Green
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 seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 2 or Green
2 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery in Zone 2 or Green
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery in Zone 2 or Green
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery in Zone 2 or Green
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 standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set in Zone 2 or Green
2 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery in Zone 2 or Green
3 X 30 second interval goals and specifics:
Repeat three 30 seconds at MAX intensity, RPE or wattage.
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, download a printable Power Postcard and download a Harmonically Mixed Music Set that can be used for this profile.
[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'].
Workout Basics:
6 minute warmup
1 minute recovery
3 minute interval slightly above “maximum sustainable intensity” or threshold
1 minute recovery
2 minute interval at a slightly higher intensity or average wattage than the 3 minute interval
1 minute recovery
3 x 1 minute interval at a slightly higher intensity or average wattage than the 2 minute interval followed by a 30 second recovery after interval 1 and 2
1 minute recovery after the set
2 minute interval riding at a slightly BELOW threshold intensity or wattage
1 minute recovery
Repeat the above 3,2,1 and 2 minute interval sets two more times, changing riding position and RPM.
3 X 30 second interval done at absolute maximum intensity
30 seconds recovery
Workout Goal:
Can you Anchor Time and Effort by increasing intensity or average wattage as interval length decreases?
6 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 4 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 VERY challenging intensity or wattage.
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.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
3 x 1 minute interval goals and specifics:
Ride for 3 x 1 minute at a higher intensity, RPE or average wattage than the previous 2 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set
2 minute below threshold ride goals and specifics:
Ride for 2 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 80-110 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride Seated with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
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 seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set
2 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
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 standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
30 second recovery after the interval 1 and 2
1 minute recovery at the end of the set.
2 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 X 30 second interval goals and specifics:
Repeat three 30 seconds at MAX intensity, RPE or wattage.
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, download a printable Power Postcard and download a Harmonically Mixed Music Set that can be used for this profile.
[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']
3 minute interval slightly above “maximum sustainable intensity” or threshold
1 minute recovery
2 minute interval at a slightly higher intensity or average wattage than the 3 minute interval
1 minute recovery
1 minute interval at a slightly higher intensity or average wattage than the 2 minute interval
1 minute recovery
3 minute interval riding at a slightly BELOW threshold intensity or wattage
1 minute recovery
Repeat the above 3,2,1 and 3 minute interval set two more times, changing riding position and RPM.
3 x 1 minute intervals increasing intensity or average wattage for each interval.
30 seconds recovery after each
3 X 30 second interval done at absolute maximum intensity
30 seconds recovery
Workout Goal:
Can you Anchor Time and Effort by increasing intensity or average wattage as interval length decreases?
6 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 4 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 VERY challenging intensity or wattage.
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.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
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 seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
3 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 80-110 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride Seated with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
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 seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
3 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
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 standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
3 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat three 1 minute intervals, increasing intensity, RPE or average wattage with each interval
Riders can choose position and cadence.
30 second recovery after each interval.
Stages IQ zones are DARK RED for the first 2 intervals and PURPLE for the third.
3 X 30 second interval goals and specifics:
Repeat three 30 seconds at MAX intensity, RPE or wattage.
The new year is upon us and the fitness resolution rush is about to begin. It's our job to embrace these new riders and to do our very best to keep them coming back. Studies have shown that if we can keep these new years resolution riders riding until Valentines Day we have them hooked and they will become our new “regulars”.
I created this week's Simple and Progress Profile with these new riders in mind. It's simple to follow and the intervals aren't too long, but it will also be challenging for your seasoned riders.
I hope everyone likes it.
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:
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, download a printable Power Postcard and download a Harmonically Mixed Music Set that can be used for this profile.
[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'].
3 minute interval slightly above “maximum sustainable intensity” or threshold
1 minute recovery
2 minute interval at a slightly higher intensity or average wattage than the 3 minute interval
1 minute recovery
1 minute interval at a slightly higher intensity or average wattage than the 2 minute interval
1 minute recovery
30 second interval done at absolute maximum intensity
1 minute recovery
3 minute interval riding at a slightly BELOW threshold intensity or wattage
1 minute recovery
Repeat the above 3,2,1, 1/2, and 3 minute interval set two more times, changing riding position and RPM.
3 x 1 minute intervals increasing intensity or average wattage for each interval.
30 seconds recovery after each
Workout Goal:
Can you Anchor Time and Effort by increasing intensity or average wattage as interval length decreases?
6 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 4 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 VERY challenging intensity or wattage.
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.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
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 seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
30 second interval goals and specifics:
Ride for 30 seconds at MAX intensity, RPE or wattage.
Ride seated with a cadence of 80-110 RPM.
If using Stages IQ ride in the PURPLE zone.
1 minute recovery.
3 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 80-110 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride Seated with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery.
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
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 seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
30 second interval goals and specifics:
Ride for 30 seconds at MAX intensity, RPE or wattage.
Ride seated with a cadence of 60-80 RPM.
If using Stages IQ ride in the PURPLE zone.
1 minute recovery.
3 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride seated with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 minute interval goals and specifics:
Ride for 3 minutes AT “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM
If using Stages IQ ride in the LIGHT RED zone.
1 minute recovery
2 minute interval goals and specifics:
Ride for 2 minutes at a higher intensity, RPE or average wattage than the previous 3 minute interval.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
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 standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the DARK RED zone.
1 minute recovery.
30 second interval goals and specifics:
Ride for 30 seconds at MAX intensity, RPE or wattage.
Ride standing with a cadence of 60-80 RPM.
If using Stages IQ ride in the PURPLE zone.
1 minute recovery.
3 minute below threshold ride goals and specifics:
Ride for 3 minutes slightly below “Benchmark” intensity, RPE or average wattage.
Ride standing with a cadence of 60-80 RPM.
Use this as an active recovery. Riders may want to ride at a very low intensity, don't let them!
If using Stages IQ ride in the YELLOW zone.
1 minute recovery.
3 x 1 minute w/30 second recovery after each interval goals and specifics:
Repeat three 1 minute intervals, increasing intensity, RPE or average wattage with each interval
Riders can choose position and cadence.
30 second recovery after each interval
Stages IQ zones are DARK RED for the first 2 intervals and PURPLE for the third.
